Assisted Chin UpCentral trap strengthening
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.
1. Stand facing a chin up bar with a shoulder-width grip and your palms facing away from you. 2. Place a stable box or bench beneath the bar. 3. Reach your arms up to the bar and hold your body in a straight line from head to heels.
1. Keeping your core tight, bend your knees and place your feet onto the box or bench. 2. Allow your legs to help you pull your chin up to the bar. 3. Pause at the top, then slowly lower yourself back to the starting position.
1. Exhale as you pull yourself up, and inhale as you lower back down.
1. Avoid swinging or jerking your body to get your chin up to the bar. 2. Make sure to keep your core engaged and your body in a straight line throughout the exercise. 3. Avoid overextending your elbows or shoulders when lowering yourself back to the starting position.