Assisted Standing Chin-Up

Assisted Standing Chin-Up

The Assisted Standing Chin-Up is a dynamic upper body exercise that targets several muscles including the back, biceps, and shoulders. This exercise is a variation of the traditional chin-up and is great for individuals who are working on building upper body strength but may not yet have the full strength to perform a regular chin-up. To perform the Assisted Standing Chin-Up, you will need a stable horizontal bar or gym equipment with adjustable resistance bands or a machine. The exercise begins by gripping the bar with an underhand grip, hands shoulder-width apart. Your feet should be planted firmly on the ground, shoulder-width apart, and your knees slightly bent. Engage your core and maintain a straight back throughout the movement. The focus of this exercise is to use your upper body strength to pull your chest towards the bar while keeping your elbows close to your body. As you pull yourself up, imagine squeezing your shoulder blades together. Ensure a controlled and intentional movement, avoiding any swinging or jerking motions. Pause for a moment at the top of the movement, and then slowly lower yourself back down to the starting position. To increase or decrease resistance, simply adjust the resistance bands, machine settings, or the assistance provided by your workout partner. It's essential to choose a level of assistance that allows you to perform the exercise with proper form and without straining. As with any exercise, start with a suitable warm-up and perform the recommended sets and repetitions according to your fitness level and goals. Remember to listen to your body and gradually increase the challenge as you build strength. The Assisted Standing Chin-Up is a fantastic exercise to add to your upper body routine, helping you develop a strong and defined back and arms.


  • Start by adjusting the height of the assisted chin-up machine handles to a suitable level. The handles should be at a height that allows you to maintain a full range of motion while also providing support.
  • Stand facing the machine and grasp the handles with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
  • Engage your core and slightly bend your knees. This will be your starting position.
  • Lower your body by extending your arms and allowing your body to move downward. Keep your back straight and avoid swinging or using momentum to pull yourself up.
  • Once your arms are fully extended, begin pulling yourself back up by contracting your back muscles. Focus on using your upper body to perform the movement.
  • Continue pulling yourself up until your chin passes the level of the handles. Keep your elbows close to your body and avoid hunching your shoulders.
  • Hold the contracted position for a brief pause, squeezing your back muscles at the top of the movement.
  • Slowly lower yourself back to the starting position in a controlled manner.
  • Repeat the exercise for the recommended number of repetitions.
  • Remember to adjust the weight on the machine accordingly to match your strength level.

Tips & Tricks

  • Focus on engaging your back muscles throughout the entire movement.
  • Use a controlled and slow tempo to maximize muscle activation.
  • Incorporate resistance bands to gradually decrease assistance as you get stronger.
  • Make sure to keep your core tight and engaged for stability.
  • Vary your grip width to target different muscles in your upper body.
  • Increase the difficulty by adding a weighted vest or holding a dumbbell between your feet.
  • Avoid swinging or using momentum to lift yourself up.
  • Utilize a spotter or partner to assist you when needed.
  • Perform negative or eccentric chin-ups to strengthen your muscles and improve your grip strength.
  • Don't forget to stretch and foam roll your back and arm muscles after your workout.


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