Assisted Close grip Underhand Chin up
Equipment
Reach up and grab the bar with a close grip, palms facing towards you (underhand grip), while your assistant holds onto your waist or legs.
Pull up your body towards the bar by bending your elbows and squeezing your shoulder blades together, all while your assistant provides support by lifting some of your weight.
Continue pulling yourself up until your chin is above the bar level, then hold the position for a moment.
Slowly lower yourself back down to the starting position with the help of your assistant, ensuring to fully extend your arms, and repeat the process for your desired number of repetitions.
Pro Tip
Full Range of Motion: To get the most out of this exercise, ensure you are using a full range of motion. Start from a complete hang with your arms fully extended, pull yourself up until your chin is over the bar, and then slowly lower yourself back down. Partial reps can lead to muscle imbalances and don't provide the full benefits of the exercise. Keep Your Body Stable: Avoid swinging your body or using momentum to pull yourself up, as this can lead to injury and reduces the effectiveness of the exercise. Your body should remain stable throughout the movement, with the pulling force coming from your arms and back. Maintain Control: Ensure you maintain control throughout the exercise