Lats exercise · leverage machine
Assisted Standing Chin-Up
The assisted standing chin-up is a leverage machine exercise that targets the lats, with the biceps and forearms assisting.
- Target muscle
- Lats
- Also works
- Biceps, forearms
- Equipment
- Leverage machine
- Body part
- Back
How to do the assisted standing chin-up
- Adjust the machine to your desired assistance level.
- Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart.
- Keep your chest up and shoulders back, engage your core, and slightly bend your knees.
- Pull your body up by flexing your elbows and driving your elbows down towards your sides.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the lats. The biceps and forearms work as secondary muscles. See all lat exercises or every machine exercise.
