The Assisted Standing Chin-Up exercise is a strength training exercise that primarily targets the muscles of the back, biceps, and shoulders. This exercise is a modified version of the traditional chin-up, using an assistive device to make the movement easier for those who may not yet have the strength to perform a full chin-up.

Muscle Groups:
Back

Muscles:
Lats

How to perform

To perform the Assisted Standing Chin-Up exercise, you will need a chin-up assist machine or resistance bands that can be attached to a pull-up bar. Here are the step-by-step instructions:

1. Set up the chin-up assist machine or attach resistance bands to a pull-up bar at a height that allows you to fully extend your arms overhead while standing on the ground.

2. Step onto the chin-up assist machine platform or place one foot in each of the resistance bands, holding onto the handles or loops for stability.

3. Position your hands on the pull-up bar with an underhand grip (palms facing towards you) slightly closer than shoulder-width apart.

4. Engage your core and pull your shoulder blades down and back to initiate the movement.

5. Bend your elbows and pull yourself up towards the bar, bringing your chest towards the bar while keeping your elbows close to your body.

6. Pause at the top of the movement, then slowly lower yourself back down to the starting position with control.

7. Repeat for the desired number of repetitions, aiming for 8-12 reps per set.

8. To increase the difficulty of the exercise, you can decrease the assistance provided by the machine or resistance bands by adjusting the settings or using a lighter resistance band.

By incorporating the Assisted Standing Chin-Up exercise into your workout routine, you can build strength in your upper body muscles while working towards achieving a full chin-up.

Equipment required

Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.