Chin-Up (Assisted)

A machine-assisted chin-up using an underhand (supinated) grip on a counterweighted platform, reducing effective bodyweight so beginners can build pulling strength.

Instructions

1. Set the counterweight on the assisted pull-up machine to an appropriate level — a higher counterweight reduces more of your bodyweight and makes the movement easier.
2. Kneel or stand on the platform and grip the chin-up handles with your palms facing toward you (supinated/underhand grip), hands at roughly shoulder width or slightly narrower.
3. Allow your arms to fully extend so you hang from the handles with the platform supporting your weight.
4. Brace your core and retract your shoulder blades slightly.
5. Pull yourself upward by driving your elbows down and back, leading with the chest, until your chin clears the handles.
6. Squeeze your lats and biceps at the top of the movement.
7. Lower yourself in a controlled manner back to the starting position with arms fully extended.
8. Repeat for the prescribed number of repetitions.

Tips

• The underhand (supinated) grip places greater emphasis on the biceps compared to a pull-up (overhand) grip — use this to your advantage for arm development.
• Start with a heavier counterweight and progressively reduce it as you get stronger, working toward unassisted chin-ups.
• Avoid using momentum or swinging — slow, controlled reps build more strength.
• Keep your torso upright and avoid excessive forward lean.
• Focus on initiating the pull from the lats rather than relying entirely on the biceps.
• This machine variant is distinct from band-assisted chin-ups; the counterweight provides more consistent assistance throughout the range of motion.