Assisted Close-Grip Underhand Chin-Up

A pull-up variation targeting the lats and biceps. The assistance allows for perfect form and a full range of motion.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation
Mechanics: Compound

Required Equipment

Leverage Machine

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Set the desired weight on the machine. Grip the handles with a close, supinated (underhand) grip. Place knees or feet on the platform.

Instructions

1. Pull yourself up until your chin is over the handles.
2. Focus on driving your elbows down.
3. Keep your chest up and shoulders retracted.
4. Lower yourself slowly to a full stretch.
5. Maintain core tension.

Common Mistakes

1. Shrugging at the top.
2. Not reaching full extension.
3. Using the legs to bounce.

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