Assisted Close grip Underhand Chin up
Step by step
How to perform
- Reach up and grab the bar with a close grip, palms facing towards you (underhand grip), while your assistant holds onto your waist or legs.
- Pull up your body towards the bar by bending your elbows and squeezing your shoulder blades together, all while your assistant provides support by lifting some of your weight.
- Continue pulling yourself up until your chin is above the bar level, then hold the position for a moment.
- Slowly lower yourself back down to the starting position with the help of your assistant, ensuring to fully extend your arms, and repeat the process for your desired number of repetitions.
Overview
About this exercise
The Assisted Close Grip Underhand Chin Up is a strength-building exercise that primarily targets the muscles in your back, arms, and shoulders, with a specific emphasis on the biceps and latissimus dorsi. It is suitable for individuals at all fitness levels, as the assistance level can be adjusted to match the user's strength. People would want to do this exercise to improve upper body strength, enhance muscle definition, and support functional movements in daily life.
Coaching cues
Form tips
To get the most out of this exercise, ensure you are using a full range of motion. Start from a complete hang with your arms fully extended, pull yourself up until your chin is over the bar, and then slowly lower yourself back down. Partial reps can lead to muscle imbalances and don't provide the full benefits of the exercise.
Avoid swinging your body or using momentum to pull yourself up, as this can lead to injury and reduces the effectiveness of the exercise. Your body should remain stable throughout the movement, with the pulling force coming from your arms and back.
Ensure you maintain control throughout the exercise