Assisted Chin-Ups

The assisted machine is great for performing chin-ups and tricep dips when upper body strength is not sufficient to perform the standard versions. The weighted pad which you kneel on helps push your body weight up. Remember, the more weight you put on, the easier it gets!

Teaching points

• Mount the machine so that your upper shins are on the pad with the knees bent
  
  
• Grasp the overhead bar with a wide grip
  
  
• Pull yourself up until your chin is above the bar
  
  
• Slowly lower yourself back down

Variations & progressions

• Perform with a reverse, close grip

Muscles worked

• Latissimus Dorsi
  
  
• Biceps Brachii
  
  
• Brachialis
  
  
• Brachioradialis

Alternative exercises

• Chin-ups
  
  
• Lat pull down

Related injuries

• Postural kyphosis