Assisted Standing Chin-Up
Master the Assisted Standing Chin-Up to build a stronger back and biceps. This leverage machine exercise helps you progress towards unassisted chin-ups.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Assisted Standing Chin-Up
Band Assisted Chin-Up (From Knee)
Back · Infraspinatus · Band
Assisted Standing Pull-up
Back · Latissimus Dorsi · Leverage machine
Weighted Chin-Up
Back · Infraspinatus · Weighted
Kneeling Assisted Sliding Chin-up
Back · Infraspinatus · Body weight
Description
This exercise is a variation of the classic chin-up, with a focus on strengthening the upper body. It involves pulling oneself up while hanging from a bar, with feet resting on a platform for assistance.
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How to do Assisted Standing Chin-Up
- 01Setup
Adjust the machine's knee pad or foot platform to a height that allows you to comfortably reach the chin-up bar with fully extended arms.
- 02Setup
Grasp the chin-up bar with a supinated grip (palms facing you), hands shoulder-width apart. Step onto the platform, allowing your arms to fully extend and your body to hang.
- 03
Initiate the pull by engaging your lats and biceps, driving your elbows down towards your hips. Pull your body upward, aiming to bring your chin above the bar while exhaling.
- 04
Maintain control as you slowly lower your body back to the starting position with fully extended arms. Ensure a controlled eccentric phase, inhaling as you descend.
Tips
- Focus on pulling with your back muscles, specifically your lats, by imagining driving your elbows straight down, rather than just pulling with your arms.
- Control the negative portion of the movement; a slow, controlled descent helps build strength and muscle mass effectively.
- Maintain a slight posterior pelvic tilt and keep your core braced throughout the movement to prevent excessive arching of the lower back.
- Adjust the assistance level to find a challenging resistance that allows you to complete 6-10 repetitions with good form.
Common mistakes
- Using too much assistance makes the exercise ineffective; reduce the assistance weight so you feel a significant challenge by your target rep range.
- Kipping or swinging the body reduces the target muscle engagement; perform each repetition with a smooth, controlled motion without momentum.
- Not fully extending at the bottom limits range of motion; allow your arms to straighten completely at the bottom to maximize lat stretch and activation.
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What muscles does Assisted Standing Chin-Up work?
Assisted Standing Chin-Up primarily targets Latissimus Dorsi. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Assisted Standing Chin-Up good for beginners?
Assisted Standing 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 Standing Chin-Up?
You need Leverage machine to perform Assisted Standing 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 Standing Chin-Up?
Focus on pulling with your back muscles, specifically your lats, by imagining driving your elbows straight down, rather than just pulling with your arms. Control the negative portion of the movement; a slow, controlled descent helps build strength and muscle mass effectively. Maintain a slight posterior pelvic tilt and keep your core braced throughout the movement to prevent excessive arching of the lower back. Adjust the assistance level to find a challenging resistance that allows you to complete 6-10 repetitions with good form.
What are common mistakes when doing Assisted Standing Chin-Up?
Using too much assistance makes the exercise ineffective; reduce the assistance weight so you feel a significant challenge by your target rep range. Kipping or swinging the body reduces the target muscle engagement; perform each repetition with a smooth, controlled motion without momentum. Not fully extending at the bottom limits range of motion; allow your arms to straighten completely at the bottom to maximize lat stretch and activation.
Related exercises
Lever One Arm Lateral Wide Pulldown (plate loaded)
Back · Latissimus Dorsi · Leverage machine
Lever Low Row (plate loaded)
Back · Infraspinatus · Leverage machine
Lever Lateral Pulldown (plate loaded)
Back · Latissimus Dorsi · Leverage machine
Lever Front Pulldown
Back · Latissimus Dorsi · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store