Self-Assisted Neutral-Grip Chin-Up
Build upper body strength! This assisted chin-up helps you master the form, engaging back and biceps with a neutral grip. Great for all levels.
The Self-Assisted Neutral-Grip Chin-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: gymnastic rings or pull up bar.
Required Equipment
Self-Assisted Neutral-Grip Chin-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Self-Assisted Neutral-Grip Chin-Up Variations and Alternatives
How to do the Self-Assisted Neutral-Grip Chin-Up
Self-Assisted Neutral Grip Chin-Up
Positioning
Setup: Hang the rings or ensure the pull-up bar is secure and at an appropriate height.
Grip: Stand below the rings/bar, reach up, and grab the rings with a neutral grip (palms facing each other).
Starting Position: Jump or use a step to get into a hanging position with your arms fully extended. Your body should be straight, with your feet off the ground and core engaged.
Movement
Pull-Up: Begin by pulling yourself upwards. Focus on engaging your back muscles and biceps. Keep your elbows close to your body as you pull yourself up.
Chin Over Rings: Aim to get your chin above the level of the rings or bar. Pause briefly at the top of the motion.
Descent: Lower yourself back down in a controlled manner until your arms are fully extended again.
Repetition: Repeat the movement for the desired number of repetitions.
Tips for Beginners
If you struggle to complete the movement, consider using resistance bands for assistance or performing negative chin-ups (focusing on the downward motion).
Keep your core tight throughout the exercise to maintain stability.
Practice gradually increasing your reps and sets to build strength and technique.
Self-Assisted Neutral-Grip Chin-Up FAQs
What muscles does the Self-Assisted Neutral-Grip Chin-Up work?
The Self-Assisted Neutral-Grip Chin-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Self-Assisted Neutral-Grip Chin-Up?
Gymnastic rings or pull up bar.
Is the Self-Assisted Neutral-Grip 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 Self-Assisted Neutral-Grip Chin-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Self-Assisted Neutral-Grip Chin-Up variations and alternatives?
Similar exercises include the Bench Assisted Chin-Up, Assisted Close-Grip Underhand Chin-Up, Assisted Single-Arm Pull-Up and Band Assisted Chin-Up.
Training calculators
Work out the numbers behind your training before your next session.