How to Do an Assisted Chin Up

Chin ups are an exercise that most people need to build up to before doing without assistance. You can lift weights to target the arm and back muscles needed to do a chin up, as well as working out on an assisted chin up machine. These machines provide a weighted platform that removes some of your body weight, making your chin up possible.

Instructions

Difficulty: Moderately Challenging

1. Choose a weight that is going to work for you. The lower the weight on the assisted chin up machine, the tougher the exercise is going to be. Choose a weight that is lower than your body weight in order to benefit from the exercise.
2. Grasp the parallel bars overhead and stand or kneel onto the weighted platform. Your palms should be facing each other as you hold onto the bars.
3. Lower yourself slowly until your arms are fully extended. Keep your arms and back flexed throughout the movement.
4. Lift yourself back up to a starting position as soon as you have lowered into a fully extended position. Pull yourself up until your chin comes up to or above the bars.
5. Repeat the motion for the desired number of repetitions. The more of your body weight you are lifting, the lower number of reps you need to do for a thorough work out.

Tips & Warnings

• To further modify your chin up, avoid locking your elbows and allowing your shoulders to pop up. Extending your arms completely creates a dead weight that is difficult to pull yourself up and out of.
• If you don't have access to an assisted chin up machine, have a buddy assist you in your chin ups. As you pull up, have them gently lift you to take some of your weight off.