Assisted Close grip Underhand Chin up
Master the assisted close-grip underhand chin-up to strengthen your lats, biceps, and forearms.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Assisted Close grip Underhand Chin up
Description
This exercise primarily targets the muscles in your back and biceps by pulling your body up while keeping a close grip and your palms facing towards you.
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How to do Assisted Close grip Underhand Chin up
- 01Setup
Adjust the leverage machine's weight assistance to a level that allows you to perform 6-10 repetitions with good form. Stand on the platform and grip the handles with an underhand (supinated) grip, hands shoulder-width apart or slightly narrower.
- 02Setup
Hang fully extended with your arms straight, shoulders relaxed, and feet on the machine's pad or platform. Ensure your core is engaged to maintain a stable body position.
- 03
Initiate the movement by pulling your shoulder blades down and back, then flex your elbows to pull your body upward. Continue pulling until your chin clears the bar, focusing on engaging your lats and biceps.
- 04
Briefly pause at the top, squeezing your back and biceps, then slowly and with control lower your body back to the starting position. Fully extend your arms at the bottom to achieve a complete stretch in your lats before beginning the next repetition.
Tips
- Maintain a slight posterior pelvic tilt and keep your core braced throughout the movement to prevent excessive lumbar hyperextension and stabilize your torso.
- Focus on driving your elbows down towards your hips as you pull up, which helps to better engage your latissimus dorsi muscles.
- Control the eccentric (lowering) phase of the movement for 2-3 seconds to maximize muscle engagement and promote greater strength gains.
- If you struggle with full range of motion, start with a higher assistance level and gradually decrease it as your strength improves.
Common mistakes
- Avoid using momentum by swinging your body to get up; instead, focus on a controlled pull using your back and arm muscles.
- Do not stop short at the bottom or top of the movement; ensure you fully extend your arms at the bottom and get your chin above the bar at the top for optimal muscle activation.
- Prevent shrugging your shoulders towards your ears at the top of the pull; instead, keep your shoulders depressed and packed to maximize lat engagement and protect your neck.
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Is Assisted Close grip Underhand Chin up good for beginners?
Assisted Close grip Underhand Chin up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Assisted Close grip Underhand Chin up?
You need Leverage machine to perform Assisted Close grip Underhand Chin up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Assisted Close grip Underhand Chin up?
Maintain a slight posterior pelvic tilt and keep your core braced throughout the movement to prevent excessive lumbar hyperextension and stabilize your torso. Focus on driving your elbows down towards your hips as you pull up, which helps to better engage your latissimus dorsi muscles. Control the eccentric (lowering) phase of the movement for 2-3 seconds to maximize muscle engagement and promote greater strength gains. If you struggle with full range of motion, start with a higher assistance level and gradually decrease it as your strength improves.
What are common mistakes when doing Assisted Close grip Underhand Chin up?
Avoid using momentum by swinging your body to get up; instead, focus on a controlled pull using your back and arm muscles. Do not stop short at the bottom or top of the movement; ensure you fully extend your arms at the bottom and get your chin above the bar at the top for optimal muscle activation. Prevent shrugging your shoulders towards your ears at the top of the pull; instead, keep your shoulders depressed and packed to maximize lat engagement and protect your neck.
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Free · iPhone only · Available on the App Store