Assisted Close Grip Underhand Chin Up

Assisted Close Grip Underhand Chin Up Exercise Description

The assisted close-grip underhand chin-up is a vertical pulling exercise performed on an assisted pull-up machine. Using a supinated, close hand position increases elbow-flexor demand (biceps brachii, brachialis, brachioradialis) while the latissimus dorsi remains the primary mover at the shoulder; the middle and lower trapezius and rhomboids contribute to scapular retraction and depression. The machine’s counterbalance enables a controlled full range of motion while you practice precise technique. Key technical points include maintaining a neutral spine, keeping the ribs stacked over the pelvis, and initiating each rep by depressing the scapulae before pulling. Aim to bring the chin above the bar without craning the neck, then lower under control to full elbow extension while keeping the shoulders active.

Muscle Groups: Lats
Target Muscles: Latissimus Dorsi
Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Brachioradialis, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Transversus Abdominis
Body Area: Upper Body
Body Parts: Back, Mid Back
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Leverage Machine
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Lats
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Female

How To Do The Assisted Close Grip Underhand Chin Up Exercise

‘- Set the machine assistance so the knee/foot pad moves smoothly; stand facing the bar.
– Grasp the bar palms facing you, hands shoulder-width or slightly inside; wrap thumbs and keep wrists neutral.
– Place knees (or one foot) on the pad, brace the trunk, keep head neutral, and ribs down over the pelvis.
– Establish an active hang by drawing the shoulders down and slightly back without bending the elbows.
– Initiate the pull by driving elbows down toward the ribs; keep the chest tall and avoid shrugging.
– Continue until the chin clears the bar without jutting the neck; keep forearms roughly vertical under the bar.
– Briefly hold tension at the top.
– Lower under control, allowing the elbows to extend while maintaining active shoulders; return to a long, stable hang without bouncing on the pad.
– Keep the torso quiet—no swinging, kipping, or excessive leaning.
– Dismount carefully by placing feet on the platform and releasing the pad under control.

Assisted Close Grip Underhand Chin Up Tips

‘- Set the machine assistance so the knee/foot pad moves smoothly before starting your set.
– Use a close, underhand grip with hands shoulder-width or slightly inside, wrapping the thumbs and keeping wrists neutral.
– Brace the trunk with ribs stacked down over the pelvis and head in a neutral position throughout the movement.
– Establish an active hang by drawing the shoulders down and slightly back without bending the elbows.
– Initiate each rep by driving the elbows down toward the ribs while keeping the chest tall and avoiding shrugging.
– Keep the forearms roughly vertical under the bar as you pull.
– Bring the chin above the bar without craning or jutting the neck forward, and briefly hold tension at the top.
– Lower under control to a long, stable hang, allowing the elbows to fully extend while maintaining active shoulders and avoiding bouncing on the pad.
– Keep the torso quiet—no swinging, kipping, or excessive leaning.
– Finish by placing the feet on the platform and releasing the pad under control when dismounting.

Assisted Close Grip Underhand Chin Up Beginner Introduction

The assisted close-grip underhand chin-up uses a pull-up station with built‑in assistance, so a portion of bodyweight is supported by a moving pad under the knees or a foot. With the hands close together and palms turned toward the face, the movement places extra load on the biceps and forearms while the large muscles of the upper back drive most of the lift. Muscles around the mid back and between the shoulder blades join in to guide the shoulder joints and stabilize the upper body.

This variation highlights controlled vertical pulling in a long, smooth arc. The pattern flows from a tall, supported hang with the shoulders gently drawn down, into an upward pull where the elbows travel toward the ribs and the chest rises toward the bar, then back into a lengthened position with straightened arms. Throughout the action, attention centers on steady body alignment, a quiet trunk, and deliberate tempo, reinforcing precise technique and full, strong use of the back and arm muscles.