Assisted Close-grip Underhand Chin-up
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii
- Equipment
- Leverage machine
- Body part
- Back
- Type
- Strength
The assisted close-grip underhand chin-up builds vertical pulling strength in the lats (latissimus dorsi), with help from the teres major, lower and middle trapezius, rear deltoids, and the elbow flexors (brachialis, brachioradialis, biceps via the triceps brachii synergists). A leverage machine offsets part of your bodyweight through a knee or foot pad, making it the ideal stepping stone toward an unassisted chin-up.
How to do the Assisted Close-grip Underhand Chin-up
- 1Set the machine's assistance load — more weight on the stack means more help, so start light enough that the last reps are challenging.
- 2Take a close, underhand (supinated) grip on the handles, roughly shoulder-width or slightly narrower, with your palms facing you.
- 3Kneel or step onto the assist pad and let it support part of your bodyweight, then hang with your arms fully extended and shoulders engaged.
- 4Pull your shoulder blades down and back, brace your core, and keep your chest tall.
- 5Drive your elbows down toward your ribs and pull your chest up until your chin clears the bar.
- 6Squeeze your lats and upper back at the top without shrugging your shoulders toward your ears.
- 7Lower under control until your arms are fully extended again, keeping tension on the lats.
- 8Complete your reps, then step off the pad and rack the assistance handle safely.
Form tips
- Lead the pull with your elbows driving down rather than yanking with your hands, so the lats do the work instead of just the arms.
- Keep your shoulder blades depressed throughout to protect the shoulder joint and keep tension on the back.
- Reduce the assistance weight gradually over weeks as you get stronger, working toward bodyweight chin-ups.
- Use a full range of motion — dead hang at the bottom, chin over the bar at the top — for the most muscle worked per rep.
Common mistakes
- Using too much assistance, which lets the machine do the work and stalls your strength progress toward an unassisted chin-up.
- Cutting the range short and not extending the arms at the bottom, which removes tension from the lats and shortchanges the rep.
- Shrugging the shoulders up toward the ears at the top, which shifts load off the lats and onto the upper traps and neck.
- Swinging or kicking off the pad to generate momentum, which cheats the rep and reduces the work done by the target muscles.
- Flaring the elbows wide instead of driving them down and in, which weakens the pull and stresses the shoulders.
Frequently asked questions
What muscles does the assisted close-grip underhand chin-up work?
It primarily works the lats (latissimus dorsi), with the teres major, lower and middle trapezius, rear deltoids, and the elbow flexors (brachialis, brachioradialis) acting as synergists. The underhand grip recruits the arm flexors more than a pronated pull-up.
How does the assist machine make chin-ups easier?
A leverage machine uses a counterweighted knee or foot pad to support part of your bodyweight. More weight on the stack means more assistance, so it lifts some of your weight while you complete the pulling pattern.
Is the assisted chin-up good for beginners?
Yes. It lets you build the exact pulling strength and movement pattern of a chin-up while the machine offsets part of your bodyweight, making it an ideal bridge for lifters who can't yet do unassisted reps.
How do I progress from assisted to unassisted chin-ups?
Lower the assistance weight a little every week or two as you get stronger, aiming to hold full range and clean reps at each step. Eventually you reduce the help to zero and pull your full bodyweight.
How many sets and reps should I do?
Three to four sets of 6 to 12 reps is a sensible default for building back and arm strength. Choose an assistance load that makes the last couple of reps in each set genuinely hard.
