How to Do the Assisted Chin-ups
The assisted chin-up uses a band or machine to take on some of your body weight while you pull with an underhand grip. The palms-facing-you grip brings in more biceps than a pull-up while the lats still work hard. It is a great way for beginners to build toward their first unassisted chin-up.
Log every set of your Assisted Chin-ups in Superlift
Muscles worked
Primary
- Biceps
- Lats
Secondary
- Rear Delts
- Traps
How to do the Assisted Chin-ups
- 1
Set the machine's assistance or loop a band over the bar and under your knee or foot.
- 2
Grip the bar with an underhand grip about shoulder-width apart.
- 3
Hang with your arms straight and shoulders down.
- 4
Pull your elbows down and forward until your chin clears the bar.
- 5
Squeeze your biceps and lats at the top.
- 6
Lower slowly until your arms are fully straight.
- 7
Reduce the assistance gradually as you get stronger.
Form cues to remember
- Palms facing you, chest up
- Pull elbows to your ribs
- Chin over the bar
- Lower slowly to a full hang
Assisted Chin-ups video tutorial
Common mistakes
Using too much assistance
Lower the assistance gradually so you keep working.
Short range of motion
Start from a full hang and pull until your chin clears the bar.
Kipping or swinging
Pause at the bottom and keep your body still.
Letting the shoulders shrug
Pull your shoulders down and away from your ears.
Sets and reps
| Strength | 3–4 sets of 5–8 reps, 2 min rest |
|---|---|
| Muscle growth | 3 sets of 8–12 reps, 90 sec rest |
Chin-ups load the elbows and biceps tendons, so build volume gradually and stop if you feel elbow pain.
Superlift for iPhone
Track your Assisted Chin-ups and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Assisted Chin-ups FAQ
Chin-up vs pull-up, which is easier?
Most people find chin-ups easier because the underhand grip brings in the biceps more. Pull-ups use an overhand grip and rely more on the lats.
How do I progress from assisted chin-ups?
Use less assistance, add slow negatives and aim for more reps. Once you hit the top of your rep range, drop the assist.
What muscles do assisted chin-ups work?
The biceps and lats do most of the work, with the rear delts and traps helping.
