Assisted Close grip Underhand Chin-up

Instructions

1
Stand facing the assisted pull-up machine with feet hip-width apart. Grasp the overhead handles with a wide grip, hands slightly wider than shoulder-width. Engage your core and maintain an upright posture with shoulders depressed away from ears.
2
Position your knees or feet on the assist pad according to the machine's design and your strength level. The pad will provide upward assistance to reduce the resistance. Ensure a firm grip on the handles with hands pronated (palms facing away).
3
Slowly lower your body by extending your arms and allowing your shoulders to rise toward your ears in a controlled manner. Maintain a slight bend in the elbows at the bottom position. The eccentric phase should take 2-3 seconds, feeling the stretch through the latissimus dorsi and upper back.
4
Drive your elbows down and back, retracting your shoulder blades toward the spine while pulling your body upward. Focus on leading with your chest toward the bar. Return to the starting position with arms nearly extended but not locked. Exhale during the concentric phase.
PRIMARY MUSCLESLatissimus Dorsi
SECONDARY MUSCLESBiceps, Rhomboids, Trapezius, Posterior Deltoid
EQUIPMENTLeverage machine
DIFFICULTYIntermediate

Overview

When programming for Latissimus Dorsi growth, the Assisted Close grip Underhand Chin-up stands out as a highly efficient Strength choice. Performing this movement with Leverage machine forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Significantly enhances the structural integrity and power of the Latissimus Dorsi.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Biceps, Rhomboids, Trapezius, Posterior Deltoid to maintain control of the Leverage machine.

Exercise Variations

  • Dumbbell Assisted Close grip Underhand Chin-up
  • Cable Assisted Close grip Underhand Chin-up
  • Banded Assisted Close grip Underhand Chin-up

Beginner Tips

If you are new to the Assisted Close grip Underhand Chin-up , focus on mastering the movement pattern with zero weight before adding Leverage machine.

Frequently Asked Questions