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Kneeling Assisted Sliding Chin-up

Kneeling Assisted Sliding Chin-up

The Kneeling Assisted Sliding Chin-up is a challenging upper body exercise that targets multiple muscle groups, including the back, shoulders, arms, and core. This exercise is great for both beginners who want to build strength and advanced fitness enthusiasts looking to take their training to the next level. To perform the Kneeling Assisted Sliding Chin-up, you'll need a suspension trainer or a set of gymnastic rings. Begin by kneeling on the ground or a mat underneath the anchor point of the suspension trainer. Grasp the handles or rings with an underhand grip, palms facing towards you, and extend your arms fully. Next, engage your core, draw your shoulder blades down and back, and lean back slightly. As you lower your body towards the ground, simultaneously pull yourself up towards the anchor point by bending your arms. Your elbows should be tucked close to your sides throughout the movement. To assist yourself in completing the chin-up, allow your knees to bend slightly and use your legs to push off the ground. This will help reduce some of your body weight and make the exercise more manageable. As you gain strength, try to rely less on your legs for assistance and aim to perform the movement using just your upper body. Add the Kneeling Assisted Sliding Chin-up to your workout routine to build a strong and defined upper body. Remember to start with a weight or resistance that challenges you without sacrificing proper form. As always, listen to your body, maintain proper nutrition, and stay consistent with your training to progress towards your fitness goals.


  • Start by kneeling on the ground with a resistance band looped around a sturdy anchor point overhead.
  • Hold onto the resistance band with both hands, shoulder-width apart, palms facing toward you.
  • Keep your elbows slightly bent and retract your shoulder blades to engage your back muscles.
  • While maintaining a strong core and stable lower body, pull your body up towards the anchor point by driving your elbows down and back.
  • Continue pulling until your chin is level with or just above the anchored point.
  • Slowly lower yourself back down with control, keeping tension on the resistance band throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to engage the correct muscles.
  • Engage your core muscles by squeezing your abs and glutes to maintain stability during the movement.
  • Use a controlled and slow tempo to maximize muscle activation and prevent swinging.
  • Gradually increase the resistance or difficulty level by using a thinner resistance band or adding weights.
  • Prioritize a full range of motion, allowing your arms to fully extend at the bottom and pull your chest up to the bar.
  • Incorporate variation into your routine by trying different grip positions, such as wide, narrow, or neutral grips.
  • Include other back and pulling exercises in your workout routine to provide balanced development for your upper body.
  • Ensure that your elbows are pointing down and back, rather than flaring out to the sides, to effectively target the back muscles.
  • Perform the exercise in a slow and controlled manner, focusing on the mind-muscle connection to enhance muscle engagement.
  • Always warm up properly before attempting this exercise to prevent injury.


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