chin up cover pic

Assisted Chin Ups

Assisted Chin Ups

The assisted chin Up is an exercise designed to strenghten the upper back muscles

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Movements

Shoulder: 
abduction/adduction
Scapula:
Retraction
Elbow
Flexion/extension

The assisted chin up is a great exercise to work your way up to a body weight chin up.  The Machine version is the easiest one to maintain good form because the knee support prevents you from swinging . 
The key to performing a proper movement is to keep the keep a straight back while pulling your elbows down.

How to do it

– place knees on the platform and grasp handles.

– Pull yourself up

– Try to squeeze your shoulders blades together as you pull your elbows down

– Keep your shoulders low at all times

– Slowly return to the start position.

Exercise Tips:

  1. Your back must remain straight at all times and your torso should be kept still throughout the entire set.
  2. Don’t let your shoulders hunch over when you pull yourself up.
  3. Pausing and squeezing at the back of the movement for a 1-2 count will increase intensity and results.

Alternative Exercises

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