Assisted Standing Chin-Up

Setup

1. 01Set the bar or handles low enough that your feet can touch a support at the bottom.
2. 02Take a shoulder-width underhand grip, palms facing you.
3. 03Place your feet on the platform or band so they can give light assistance.
4. 04Hang with straight arms and shoulder blades set before the first rep.

Execution

1. 01Pull the chest toward the bar while pressing lightly through the feet only as needed.
2. 02Drive the elbows down and in front of the torso.
3. 03Finish with the chin above the bar, then lower under full control.
4. 04Reach complete arm extension before starting the next rep.

Checkpoints

• -Leg assistance stays light and consistent, arms do the work.
• -Elbows finish tight to the ribs in the underhand position.
• -No jumping off the support to start reps.
• -Full hang achieved at the bottom of every rep.

Common mistakes

• -Pushing hard through the legs and turning it into a leg press.
• -Cutting the bottom range and never reaching a full hang.
• -Letting the shoulders roll forward at the top.
• -Speeding through the lowering phase.