Assisted Chin-Up

oec:assisted-chin-up

A vertically assisted compound pull using a counterweight machine and a supinated grip to target the lats and elbow flexors.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Machine-Assisted Chin-Up, Assisted Underhand Pull-Up, Counterweight Chin-Up, Assisted Chinup, Assisted chin-ups

How to do it

Select the desired counterweight assistance on the weight stack.
Grasp the horizontal pull-up handles with a shoulder-width supinated (underhand) grip.
Place one knee securely onto the assistance pad, press down, and then place the other knee beside it.
Lower your body under control until your arms are fully extended in a dead hang with your core braced.

Depress and retract your scapulae, initiating the pull by drawing your elbows down and back toward your ribs.
Pull smoothly until your chin clears the height of the handles and your chest approaches the bar.
Pause momentarily at the top while maintaining tension across the back and biceps.
Lower yourself in a controlled eccentric manner until your elbows and shoulders reach full extension.

Inhale at the bottom or while lowering, and exhale forcefully as you pull your body upward.

Cutting the range of motion short at the bottom or top.: Allow the arms to reach full extension at the bottom and pull until the chin cleanly clears the bar.
Kicking or bouncing off the knee pad to generate momentum.: Keep your hips extended and steady on the pad, letting your upper body perform all the pulling.
Stepping off the machine abruptly when finishing the set.: Step one foot off carefully to the side platform and guide the pad slowly back to the top before releasing the other leg.

Always maintain a secure grip on the handles when stepping onto or off the counterweight pad to prevent it from rising rapidly.

This record: CC-BY-SA-4.0.