Machine Assisted Chin-Up
Machine-assisted vertical pull that targets lats and biceps to build upper body strength and pulling power; commonly used by beginners to progress toward unassisted chin-ups.
About Exercise
Equipment
Assisted Pull-up Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Biceps
7/10Long Head, Short Head
Traps
6/10Upper Traps, Mid Traps
Shoulders
5/10Rear Delts
Forearms
3/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Select assistance weight on the machine stack, step onto the platform, kneel on the pad, and grip the handles with an underhand, shoulder-width grip while keeping arms extended.
- Brace your core and engage lats.
- Pull your chest toward the bar by driving elbows down and back.
- Squeeze shoulder blades at the top as chin clears the bar.
- Hold briefly at peak contraction.
- Lower body slowly with control until arms fully extend.
- Repeat for reps while maintaining straight torso.
Coaching Tips
Form Cues
- Drive elbows down
- Squeeze lats hard
- Keep core tight
- Avoid shrugging shoulders
- Control the descent
Breathing
Inhale during the lowering phase and exhale forcefully as you pull up, keeping core braced throughout.
Tempo
3-1-1
Range of Motion
Start with arms fully extended overhead and end with chin above the bar or shoulders at hand level, maintaining full elbow extension and shoulder adduction.
Safety
Safety Notes
- Use appropriate assistance to maintain form
- Avoid locking elbows at bottom
- Keep shoulders away from ears
- Engage core to prevent swinging
- Consult professional if shoulder pain occurs
Spotting
Spotting not required due to machine safeties; use lighter loads if form breaks.
Common Mistakes
- Swinging body for momentum
- Shrugging shoulders at top
- Incomplete range of motion
- Flaring elbows out
- Arching lower back excessively
When to Avoid
- Acute shoulder impingement
- Recent elbow surgery
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate wrist extension
Build Up First
- Basic grip strength
- Familiarity with pulling motion
Also known as
Assisted Chin-Up, Gravitron Chin-Up, Assisted Underhand Pull-Up
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