How to do the Machine Assisted Chin-up
Select the assistance weight and kneel or stand on the platform.
Grip the handles shoulder-width apart with your palms facing you.
Pull yourself up until your chin clears the handles, keeping your elbows in front.
Lower yourself under control, and reduce the assistance over time.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Assisted Chin-up doesn’t suit your gym or your joints.
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