Assisted Chin-Up (Low Bar Position)
The chin-up from a half-kneel on a bench under a low bar: the legs drive up with the arms and take part of the body's weight.
How to do it
Setup
Half-kneeling on a flat bench under a low bar, the front foot flat, an underhand grip at arm's length.
Steps
- Pull the chin toward the bar and push through the front foot at the same time.
- Rise until the chin clears the bar, elbows down by the ribs.
- Lower back into the half-kneel under control.
Common mistakes
Standing up with the legs alone: the arms lead, the legs only help. Starting the rep with bent arms: begin every pull from straight arms. Dropping onto the bench: lower as slowly as you rise.
Breathing
Exhale on the pull, inhale lowering.
