Kneeling Assisted Sliding Chin-up
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Lateral, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The kneeling assisted sliding chin-up is a bodyweight pulling exercise that targets the lats, infraspinatus, teres major and minor, and middle and lower trapezius fibers, with assistance from the biceps brachii, brachialis, brachioradialis, deltoids, pectoralis major, and triceps brachii. By kneeling on a sliding surface below the bar, you reduce the load you must lift while still training the full vertical pulling pattern. It is well suited for beginners building the strength needed for an unassisted chin-up.
How to do the Kneeling Assisted Sliding Chin-up
- 1Position yourself beneath a fixed chin-up bar on a smooth floor or with a slider pad under your knees. Kneel upright with your knees hip-width apart and your shins resting on the surface.
- 2Reach up and grip the bar with a supinated (palms-facing-you) grip, hands shoulder-width apart. Your arms should be fully extended and your body hanging in a near-vertical line from the bar.
- 3Brace your core and pull your shoulder blades down and together to create tension across your back before you begin the pull.
- 4Begin pulling yourself up by driving your elbows down toward your hips. As you pull, allow your knees to slide forward along the surface toward the bar, reducing the load on your arms.
- 5Continue pulling until your chin clears the bar, keeping your chest tall and your elbows tracking close to your sides.
- 6Pause briefly at the top with your chin above the bar, squeezing your lats and upper back.
- 7Lower yourself under control by extending your arms and allowing your knees to slide back to the starting position as your body descends.
- 8Once your arms are fully extended and your knees are back under your hips, reset your core tension and begin the next rep.
Form tips
- Initiate every rep with a shoulder blade depression — pulling the scapulae down before bending the elbows shifts the workload onto your lats rather than your biceps.
- Control how much your knees slide: the further forward they travel, the more assistance you receive. Use only as much slide as you need to complete a clean rep.
- Keep your chest up and avoid rounding your upper back at the top of the pull, as this signals that the trapezius and infraspinatus have disengaged.
- Breathe in at the bottom and exhale as you pull through the hardest portion of the rep.
- Use the descent as practice — lower yourself slowly over 2–3 seconds to build eccentric strength that transfers directly to full chin-ups.
Common mistakes
- Sliding the knees too far forward from the start, which turns the movement into a nearly horizontal row and removes most of the lat training stimulus.
- Shrugging the shoulders toward the ears during the pull, which engages the upper trapezius instead of the lats and can cause shoulder impingement.
- Using momentum or a kipping motion to get the chin over the bar, which reduces time under tension and trains poor movement patterns that do not carry over to strict chin-ups.
- Letting the elbows flare out wide during the pull, which reduces lat engagement and places extra stress on the shoulder joint.
- Dropping quickly on the way down rather than controlling the descent, which skips the eccentric phase and slows strength development.
Frequently asked questions
What muscles does the kneeling assisted sliding chin-up work?
The primary muscles are the lats (latissimus dorsi), infraspinatus, teres major, teres minor, and the middle and lower trapezius fibers. The biceps brachii, brachialis, brachioradialis, anterior and lateral deltoids, pectoralis major (both heads), and triceps brachii act as synergists.
How is this different from a regular chin-up?
In the kneeling assisted sliding variation, your knees rest on the floor and slide forward as you pull up, partially supporting your bodyweight and reducing the load you must lift. This makes it a useful stepping stone for people who cannot yet perform a full unassisted chin-up.
What surface do I need for the kneeling slide?
A smooth floor with a sliding pad, a furniture slider, or a folded towel under your knees works well. The goal is low-friction contact so your knees can glide forward and back without catching.
How do I progress from this exercise to a full chin-up?
Gradually allow your knees to slide less with each workout, so you are supporting more of your bodyweight over time. Once you can complete 8–10 reps with minimal slide, attempt a full hanging chin-up from a dead hang.
Can I do this exercise if I have knee discomfort?
If kneeling causes discomfort, use a padded surface or folded mat under your knees. If knee pain persists, choose a different assisted chin-up variation such as a band-assisted or machine-assisted chin-up that does not require kneeling.
