# Assisted Chin-Up

URL: https://heatsy.app/ex/assisted-chin-up

Also known as: Machine-Assisted Chin-Up, Assisted Supinated Pull-Up, Assisted Underhand Chin-Up, Assisted Reverse-Grip Chin-Up, Assisted Chin-Up Machine

Body region: Back, Arms

## Muscles

- Main: Latissimus Dorsi, Biceps
- Helps: Trapezius, Teres Major, Rhomboids, Brachialis, Brachioradialis
- Holds: Rectus Abdominis

## Equipment

- Assisted Pull-Up / Dip Machine

## Technique

1. Choose the counterweight on the assisted machine: more weight means more help.
2. Kneel or stand on the platform and grip the handles underhand, about shoulder width.
3. Pull until your chin is above the handles, keeping the elbows close to the body.
4. Lower slowly until your arms are straight.

### Cues

- Pull your shoulder blades down before bending the arms.
- Reduce the counterweight as you get stronger.

### Common mistakes

- Dropping fast at the bottom and bouncing off the platform.
- Stopping short of straight arms.

## Alternatives

- [Pull-Up](https://heatsy.app/ex/pull-up)
- [Lat Pulldown](https://heatsy.app/ex/lat-pulldown)