Assisted Chin Up Machine

How to do it

1. Select the assistance weight on the stack and step up onto the platform.
2. Grip the handles with palms facing you, about shoulder-width.
3. Kneel on the pad and lower until the arms are straight.
4. Pull the chest up toward the handles until the chin passes them.
5. Lower slowly until the arms are straight again.

Tips

• More weight on the stack means more help, reduce it as you get stronger.
• Drive the elbows down toward the ribs.

Common mistakes

• Stopping short of straight arms at the bottom.
• Letting the knee pad shoot you up quickly.

Muscles worked by the Assisted Chin Up Machine

• Lats (upper) Primary24%
• Lats (lower) Primary18%
• Biceps (short head) Secondary10%
• Biceps (long head) Secondary9%
• Rhomboids Secondary6%
• Brachialis Secondary5%
• Rear delts Minor5%
• Lower traps Minor5%
• Lower chest Minor4%
• Forearm flexors Minor4%
• Mid traps Minor4%
• Upper abs Stabilizer3%
• Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Chin ups used more biceps and pec, pull ups more lower trapezius (Youdas 2010). Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Assisted Chin Up Machine alternatives

Same equipment

• Assisted Pull UpMachine
• Machine Lat Pulldown (Underhand Grip)Machine

Different equipment

• Weighted Chin UpPull-up bar
• Ring Chin UpRings
• Band Assisted Pull UpResistance band

No equipment

• Chin UpBodyweight

Make it harder

• Chin UpBodyweight
• Ring Chin UpRings
• Negative Pull UpPull-up bar
• Scapular Pull UpPull-up bar

Similar exercises

• Smith Machine Pull UpSmith machine
• Assisted Neutral Grip Pull Up MachineMachine

Frequently asked questions

What muscles does the Assisted Chin Up Machine work?

Mainly the lats (upper) and lats (lower). The biceps (short head), biceps (long head), rhomboids and brachialis assist.

Is the Assisted Chin Up Machine good for beginners?

Yes. The Assisted Chin Up Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Assisted Chin Up Machine?

For example the Chin Up, Weighted Chin Up and Ring Chin Up. They train mostly the same muscles, some with different equipment.

How do you make the Assisted Chin Up Machine harder?

Add weight or reps, or move on to the Chin Up and Ring Chin Up.

Sources

• Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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