Lever Assisted Chin-Up

Setup

1. 01Set the counterweight; a heavier pin setting gives more assistance.
2. 02Grip the handles underhand at about shoulder width.
3. 03Kneel onto the assistance platform one knee at a time.
4. 04Hang with arms fully extended and shoulder blades pulled down.

Execution

1. 01Pull the elbows down and back toward the ribs.
2. 02Rise until the chin clears the handle line without craning the neck.
3. 03Pause briefly at the top with the chest tall.
4. 04Lower under control to a full hang before the next rep.

Checkpoints

• -Elbows finish close to the torso at the top.
• -Full elbow extension is reached at the bottom of every rep.
• -The body stays vertical without swinging on the platform.
• -Shoulders stay away from the ears throughout.

Common mistakes

• -Setting so much assistance that reps are never challenged.
• -Stopping halfway down and losing the lat stretch.
• -Reaching with the chin instead of pulling the chest up.
• -Kicking off the platform to start each rep.