Assisted Chin-Up

• Reverse-grip chin-ups are a more advanced version of the pull-up that can help to increase overall strength and muscle mass.
• This exercise helps to build strength and muscle in the upper back, biceps and core, while also recruiting the biceps slightly more than regular overhand band-assisted pull-ups.
• This exercise requires no equipment other than a bar and a band.
• Incorporating reverse-grip chin-ups into your regular workout routine can help to improve overall physical fitness and strength.
• This exercise is an ideal alternative to reverse-grip lat pull-downs when a machine is not available.
• Reverse-grip chin-ups can help you perform pull-ups in higher rep ranges like 8-15 reps per set and higher.

1. Set up an assisted pull-up machine or attach a heavy-duty band to a pull-up station.
2. Secure the band around just one knee, making sure the tension is taut enough to pull that lower leg up.
3. Grasp the pull-up bar with an underhand grip, placing your hands about shoulder-width apart.
4. Hang at full arm extension, with your palms facing towards your body. This is your starting position.
5. Contract your biceps and lats, and pull yourself up as high as you can by driving your elbows down.
6. Keep your body straight throughout the movement.
7. Slowly release back to full arm extension, lowering yourself down.
8. Repeat the movement for the required number of repetitions.
9. After completing the desired number of reps, safely dismount from the apparatus.

1. Start by using an assisted pull-up machine or attaching a heavy-duty band to a pull-up station.
2. Secure the band around just one knee, making sure the tension is taut enough to pull your lower leg up.
3. Grasp the bar with an underhand grip, about shoulder-width apart, and hang at full arm extension.
4. Contract your biceps and lats to pull yourself up as high as you can, driving your elbows down.
5. Safely release to full arm extension and repeat for the required number of repetitions.
6. Safely dismount from the apparatus after completing the exercise.

The assisted chin-up exercise is a variation of the pull-up that targets the upper back, biceps, and core muscles. By holding your palms in an underhand position, you engage the biceps slightly more than regular overhand band-assisted pull-ups.

Here are some warm-up tips for this exercise:

1. Start with a 5-10 minute dynamic warm-up to get your muscles warmed up and ready for exercise.
2. Perform some light cardio exercises, such as jogging or jumping jacks, to increase your heart rate and blood flow.
3. Do some arm and shoulder stretches to loosen up the muscles in your upper body.
4. Practice the assisted chin-up exercise with a

1. Ensure that the assisted pull-up machine or band is securely attached to the pull-up station before starting the exercise.
2. Make sure the tension of the band is taut enough to provide the necessary assistance, but not too loose or too tight.
3. Grasp the bar with an underhand grip, about shoulder-width apart, to maintain a comfortable and secure grip.
4. Keep your body straight throughout the exercise to prevent any strain on your back or neck.
5. Contract your biceps and lats to pull yourself up, focusing on driving your elbows down to engage the targeted muscles effectively.
6. Control the movement and avoid swinging or using momentum to complete the exercise. This will help to maintain proper form and prevent injuries.
7. Slowly release to full arm extension before starting the next repetition.
8. Repeat the exercise for the required number of repetitions, ensuring proper breathing technique throughout.
9. When dismounting from the apparatus, do so in a controlled manner to avoid any sudden movements or slips.
10. Start with a weight or resistance level that is appropriate for your current strength and gradually increase as you progress.
11. If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional or healthcare provider.