Assisted Chin-up on a bench

Category

Back

Difficulty

Beginner

Equipment

Bench, Pull-up Bar

Primary muscles

Biceps Brachii, Latissimus Dorsi, Rhomboids

Secondary muscles

Deltoids, Brachioradialis

How to do it

1. Stand on a bench with your hands gripping a pull-up bar, palms facing towards you (supinated grip).
2. Use your legs to assist in pulling your body up towards the bar until your chin is above the bar.
3. Lower your body back down to the starting position, maintaining control throughout the movement.
4. Continue the movement in a controlled, rhythmic manner, using the bench for assistance.

Form tips

• Focus on keeping your body aligned and avoid swinging to ensure proper form.
• Use your legs for assistance, but focus on using your arms and back muscles to perform the pull-up.
• Breathe steadily, exhaling as you pull up and inhaling as you lower yourself down.