Chin Up (Assisted)
Trains the lats, with help from the upper back and biceps. You need a machine. One of our free programs uses it, across 4 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Chin Up (Assisted)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
1×3–5 · 2×3–5the shape they run most (4 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout B — Phase 2 | 1×3–5 2×3–5 | Fixed weights |
See it in action
Watch the Chin Up (Assisted) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Chin Up (Assisted) trains
Technique
How to do the Chin Up (Assisted)
- Set the desired counterweight on the assisted pull-up machine. Grasp the bar with an underhand grip (palms facing you), hands shoulder-width apart, and place your knees or feet on the assistance platform.
- Hang with your arms fully extended, then pull your shoulder blades down and back to begin the movement.
- Pull your body upward by bending your elbows and contracting your biceps and lats until your chin is above the bar.
- Lower yourself back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Reduce the assistance weight gradually over time as you build strength toward an unassisted chin-up.
- Avoid using momentum; keep the movement smooth in both directions.
- Focus on driving your elbows down toward your sides to engage your lats.
- Exhale as you pull up and inhale as you lower yourself.
Substitutes
Swap Chin Up (Assisted) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Chin Up (Assisted) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.