I definitely saw the break time change from 5 seconds to 3 seconds. Everyone, don't be fooled and check carefully.

This is not the first or second time. Be careful..

Isn’t a lower weight better on this?

yeah subtract the machine weight from your body weight and that’s what you’re actually lifting.

Is it an undergrip? Is it an overgrip? Looking at the picture, it seems like an undergrip but also like an overgrip... what is it? 🥵

Chin-ups are undergrip pull-ups, and pull-ups are overgrip!

Is this weight the assist weight or the body weight without the assist?

I calculate using (body weight - assist weight)! This way, I can get the weight of the load!

Assisted Chin Up - How to Do, Proper Form, Tips & Alternatives

Doing the Assisted Chin Up right? Let your AI coach fix your form and build it into a plan made for you.

BeginnerAssisted Weight Machine

About

It can help the lower back muscles and biceps muscles, and is easier than pull-up. Try to push your chest up when doing the exercise.

How to Assisted Chin Up

Starting Position

1. Please set the weight to be assisted.

2. Grab the bar with shoulder-width grip and kneel on the pad.

3. Squeeze your shoulder blades together and open your chest.

Proper Form

1. Please pull your arms back until your chest touches the bar.

2. While bringing your shoulder blades together, naturally pull your arms back.

3. Slowly return to the starting position with your chest relaxed.

Breathing Technique

Exhale when pulling your arms, and inhale when extending your arms.

Muscles Assisted Chin Up Works

Muscles used

Latslarge side-back muscles running from the armpits toward the waist
Bicepsfront of the upper arms
Lower trapslower area between the shoulder blades
Mid Trapsupper-middle area between the shoulder blades
Teres majorsmall upper-back muscle near the back of the armpit
Rear deltsback of the shoulders, used to pull the arms behind you

Main muscleWith your palms facing you, pull your body up as your elbows travel down by your sides. The main muscles driving this movement are your lats and biceps. Your lats pull your elbows down and back, and your biceps bend your elbows to help lift your body.

Supporting musclesYour lower traps keep your shoulders from shrugging. Your mid traps help pull your shoulder blades back near the top. Your teres major assists your lats as your arms pull in toward your body.

How it should feelAs you pull your elbows down, you should feel your lower lats and biceps squeeze together. As your chin gets close to the bar, both your back and biceps should feel tight.

Signs you're offIf you reach with your chin or shrug your shoulders, your neck is doing too much. If you lean heavily into the assist platform, your primary muscles will not work as hard.

Remember thisPull your elbows down by your sides and lift with your back and biceps.

Setting Up for Assisted Chin Up

Setup orderOpen the folded knee pad into the knee-support position

Knee pad
Set it like thisMove the folded knee pad into place so it opens like a platform for both knees.
How to checkThe knee pad should be open in front of you, not folded away, so both knees can rest on it.

Watch out forAvoid starting with the knee pad still folded away, leaving no place to rest your knees.

Stance for Assisted Chin Up

Foot widthGrip the handles about shoulder-width apart, with your palms facing your face.

Where your weight goesSupport your body through both hands and the knee pad.

Upper body positionPosition your body directly under the handles.

Why it mattersIf your body swings, it becomes easier to pull only with your arms and lose back engagement.

How to Grip for Assisted Chin Up

Grip typeHold the machine handles or pull-up bar with your palms facing your body.

Grip widthPlace your hands about shoulder-width apart.

How hard to gripWrap your thumbs around the bar, and keep the backs of your hands in line with your forearms.

The Key Point for Assisted Chin Up

Hold with your palms facing your face, lower your elbows, and pull your chest up toward the bar.

Think of it like thisThe feeling of pulling the elbow down

Before the fixOnly the front of my arms get tired first, and my shoulders rise towards my ears.

After the fixThe back and the front of the arms are used together, and the chest moves closer to the bar.

Common Mistakes in Assisted Chin Up

Pulling with only the arms
Why it's wrongYour lats and mid-back work less.
How to fix itDrive your elbows down and use your back with your biceps.
Shoulders rise toward the ears
Why it's wrongIf your shoulders rise, your neck muscles take over and strain the front of your shoulders.
How to fix itPull your shoulders down first, then lift your chest to the bar.
Over-reliance on auxiliary steps
Why it's wrongIf the foot support is too large, the actual bracing and pulling power of the back and biceps decreases.
How to fix itUse the footrest only to aid balance, and when coming down, support yourself slowly using your back and arms.