Lever Assisted Chin-Up
Target Muscle
Secondary Muscles
Equipment
Reach up and grasp the bar with an underhand grip (palms facing you), hands shoulder-width apart.
Pull your body up towards the bar by bending your elbows and squeezing your shoulder blades together, while the lever or band provides upward assistance.
Continue pulling until your chin is above the bar, ensuring your core is engaged and your body is straight without any swinging.
Slowly lower yourself back down to the starting position, maintaining control and resisting the pull of the band, then repeat the exercise as desired.
Pro Tip
Controlled Movements: Another common mistake is using momentum to swing your body up. This can lead to injury and reduces the effectiveness of the exercise. The movement should be slow and controlled. Pull yourself up until your chin is above the bar, then slowly lower yourself back down. The slower you perform the exercise, the more you work your muscles. Engage Your Core: To get the most out of the lever assisted chin-up, you need to engage your core muscles. This not only helps to stabilize your body but also works your abs. When pulling yourself up