Assisted Chin-up on a bench (male)

Assisted Chin-up on a bench demonstration gif

Instructions:

  • 1Position a bench under a chin-up bar
  • 2Stand on the bench and grab the bar with an underhand grip
  • 3Bend your knees and let your body hang
  • 4Pull yourself up until your chin is over the bar
  • 5Lower yourself back down in a slow, controlled manner until your arms are fully extended

Tips:

  • Keep your elbows close to your body throughout the movement
  • Focus on feeling your back muscles squeeze
  • Don't use your legs to help you lift yourself up
  • Always maintain a slow, controlled movement to get the maximum benefit

Assisted Chin-up on a bench Muscles Worked

Arms

Back

Core

Legs