Assisted Close-Grip Underhand Chin-Up
Build upper body strength! This assisted exercise makes close-grip chin-ups achievable for all fitness levels.
The Assisted Close-Grip Underhand Chin-Up is a compound exercise that mainly works the biceps and back, with help from the traps. You'll need: assisted pull up machine.
Required Equipment
Assisted Close-Grip Underhand Chin-Up Muscles Worked
Primary
Biceps (biceps brachii); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Assisted Close-Grip Underhand Chin-Up Variations and Alternatives
How to do the Assisted Close-Grip Underhand Chin-Up
Assisted Close Grip Underhand Chin Up Instructions
Positioning:
Setup the Machine: Adjust the height of the knee pad if possible, to ensure it fits comfortably against your thighs.
Grip the Handles: Stand on the machine and grasp the close grip handles with your palms facing you (underhand grip). Your hands should be about shoulder-width apart.
Knees on the Pad: Kneel on the knee pad so it supports your body weight.
Movement:
Starting Position: Begin with your arms fully extended and your body hanging down. Keep your legs bent slightly and your core engaged.
Pulling Up: Inhale and pull your body up towards the handles, leading with your chest. Focus on using your back and bicep muscles.
Reach the Top: Continue pulling up until your chin is above the height of the handles or as high as you can comfortably go.
Lowering Down: Exhale and slowly lower your body back down to the starting position. Make sure to maintain control throughout the movement.
Repetitions: Perform the desired amount of repetitions (typically 8-12 for beginners) while taking short pauses between each.
Tips:
Start with a lighter weight on the machine if applicable to assist with the exercise.
Maintain a straight spine throughout the movement to avoid strain.
Ensure your movements are smooth and controlled; avoid swinging or using momentum.
Assisted Close-Grip Underhand Chin-Up FAQs
What muscles does the Assisted Close-Grip Underhand Chin-Up work?
The Assisted Close-Grip Underhand Chin-Up mainly works the biceps and back, with help from the traps. The main muscles are the biceps brachii and latissimus dorsi.
What equipment do you need for the Assisted Close-Grip Underhand Chin-Up?
Assisted pull up machine.
Is the Assisted Close-Grip Underhand Chin-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Assisted Close-Grip Underhand Chin-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Assisted Close-Grip Underhand Chin-Up variations and alternatives?
Similar exercises include the Machine Assisted Dips, Bench Assisted Chin-Up, Assisted Parallel Close-Grip Pull-Up and Machine Assisted Pull-Up.
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