PlanWorkouts

Exercise 1431 · REF 7OeHptV

Assisted Standing Chin-Up exercise animation

Assisted Standing Chin-Up

Category
Back
Target
Lats

Standing chin-ups on an assisted machine use an underhand grip, which brings the biceps in more than the overhand pull-up grip and tends to feel more approachable for people starting out. The counterweight lets you own the full range early rather than settling for partial pulls. It's a natural stepping stone toward bodyweight chin-ups.

How to Do the Assisted Standing Chin-Up

  1. Adjust the machine to your desired assistance level.
  2. Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. Keep your chest up and shoulders back, engage your core, and slightly bend your knees.
  4. Pull your body up by flexing your elbows and driving your elbows down towards your sides.
  5. Continue pulling until your chin is above the bar.
  6. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Assisted Standing Chin-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have leverage machine? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Assisted Standing Chin-Up work?
The Assisted Standing Chin-Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Assisted Standing Chin-Up?
The Assisted Standing Chin-Up is done with a leverage machine.
What's a good alternative to the Assisted Standing Chin-Up?
If you don't have access to a leverage machine, the Archer Pull Up targets the same lats using body weight instead.