Assisted Bodyweight exercise

Assisted Chin-up (Machine) form, muscles worked, and workout tracking

The assisted chin-up uses a counterweighted machine platform to offset a portion of body weight while performing a supinated-grip pull-up, targeting the lats, biceps, and mid-back. Lifters use it to build the pulling strength and pattern needed for unassisted chin-ups, or to extend a back workout with strict vertical pulling after heavier work has fatigued the upper body.

Assisted Chin-up (Machine) illustration

How to do Assisted Chin-up (Machine)

  1. 1Set the counterweight to a level that lets you complete your target reps with strict form, then kneel or stand on the assist platform.
  2. 2Grip the handles with palms facing you at roughly shoulder width and let your arms extend fully.
  3. 3Brace your core, depress your shoulder blades, and exhale as you pull until your chin passes the level of your hands.
  4. 4Avoid letting the platform bounce you out of the bottom or shrugging your shoulders toward your ears.
  5. 5Inhale as you lower under control to a full hang before starting the next rep.

Related exercises

Bench Dip

Arms · Reps Only

Bench Press - Close Grip (Barbell)

Arms · Barbell

Bicep Curl (Barbell)

Arms · Barbell

Bicep Curl (Cable)

Arms · Cable

Track Assisted Chin-up (Machine) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.