Assisted Chin-Up

The reverse-grip chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body, in an underhand position, with a band looped around the feet or knees. This reduces weight and resistance at the bottom of the rep, while increasing it toward the top. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, but it utilizes the biceps slightly more than overhand band-assisted pull-ups.


  1. Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
  2. Requires no equipment other than a bar and a band
  3. Can help you perform pull-ups in higher rep ranges, like 8-15 reps per set and higher
  4. Simple alternative to reverse-grip lat pull-downs if a machine isn’t available

Assisted Chin-Up Images


Assisted Chin-Up Instructions

Assisted Chin-Up muscle diagram
  1. Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with an underhand grip, about shoulder-width apart, and hang at full arm extension. This is your start position.
  2. Keeping your body straight, contract your biceps and lats to pull yourself up as high as you can, driving your elbows down.
  3. Slowly release to full arm extension. Repeat for the required number of repetitions and safely dismount from the apparatus.