Machine Assisted Chin-Up
How to do it
Starting position
- Set your assistance weight. The higher the number, the more it helps, making it easier.
- Grip the handles shoulder-width apart with your palms facing you.
- Place your knees or feet on the pad and put your weight on it.
- With your arms extended, pull your shoulders down slightly so they do not rise toward your ears.
Movement
- Pull as if lifting your chest toward the handles.
- Drive your elbows down toward the front of your torso.
- When your chin reaches the height of the handles, squeeze your back and pause briefly.
- Lower yourself slowly until your arms are fully extended.
Breathing
Exhale as you pull up, inhale as you lower.
Cautions
- The heavier the assistance weight, the easier it gets. Many people misunderstand this when setting it.
- If you bounce your knees with momentum, the pad shakes and tension disappears.
- If you completely relax on the way down, your shoulders suddenly stretch, so stay in control all the way down.
- Gradually reducing the assistance weight is how you progress in this exercise.
Exercise info
| Primary muscles |  Lats Biceps |
|---|---|
| Secondary muscles | Upper back · Forearms · Abs |
| Equipment |  Assisted pull-up machine |
| Movement pattern | Vertical pull |
| Rep range | 8–15 reps |
2 similar exercises
Representative exercise: Machine Assisted Chin-Up
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.