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All exercises

Assisted standing chin-up

Beginner

Assisted standing chin-up is a compound machine exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Machine
Type
Compound · Pull
Logged as
Assisted
Suggested rest
2 min

How to do it

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

What to do instead

  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Bench pull-upsBodyweight
  • Band assisted pull-upResistance band
  • Assisted standing pull-upMachine

Harder variations

  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Pull up (neutral grip)Bodyweight
Logged today · 2 min restAssisted standing chin-up

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