Assisted Close-Grip Underhand Chin-Up
The chin-up on the assist machine with the hands close together, kneeling on the pad that the counterweight pushes up.
How to do it
Setup
Knees on the assist pad, hands close together underhand on the bar, arms long.
Steps
- Pull the chin over the bar, elbows close to the body.
- Squeeze at the top without letting the knees leave the pad.
- Lower to straight arms with control.
Common mistakes
Hands so close the wrists bend: a fist's width apart is narrow enough. Kicking off the pad: the counterweight helps, the legs do not. Keeping the same assist for months: take a plate off as the reps climb.
Breathing
Exhale on the pull, inhale lowering.
