Assisted chin-up

Muscle group

Back

Equipment

Machine

Primary muscles

Biceps, Lats

Secondary muscles

Forearms, Upper back

1. Adjust the weight, kneel on the platform, and grab the bar with a shoulder-width underhand grip (palms facing you).
2. Pull yourself upward until your chin clears the bar, focusing on the squeeze in your biceps and back.
3. Slowly lower your body back down with control, resisting the upward push of the platform.