Assisted Standing Chin-Up

BicepsLatissimus DorsiLeverage MachineBeginner
1. Stand facing the chin-up bar. 2. Place your hands slightly wider than shoulder-width apart on the bar, palms facing towards you. 3. Jump or step onto a sturdy box or platform to elevate yourself. 4. Bend your knees slightly and engage your core. 5. Pull your body upwards by retracting your shoulder blades and engaging your back muscles. 6. Continue pulling until your chin reaches above the bar. 7. Slowly lower your body back down to the starting position. 8. Repeat for the desired number of repetitions.

How to perform the Assisted Standing Chin-Up

  1. Set up. Set up in a stable, balanced starting position appropriate for the Assisted Standing Chin-Up using your leverage machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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