TETSUAssisted Standing Chin-Up
The Assisted Standing Chin-Up is a leverage machine exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
latsback
bicepsforearms
leverage machine
How to do the Assisted Standing Chin-Up
- Adjust the machine to your desired assistance level.
- Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart.
- Keep your chest up and shoulders back, engage your core, and slightly bend your knees.
- Pull your body up by flexing your elbows and driving your elbows down towards your sides.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Assisted Standing Chin-Up work?
The Assisted Standing Chin-Up primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Assisted Standing Chin-Up?
You need a leverage machine to perform the Assisted Standing Chin-Up.
How many sets and reps of the Assisted Standing Chin-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Assisted Standing Chin-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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