Kneeling Machine Assisted Chin-Up
In SetGrip: Assisted Chin-Up (Kneeling Machine)
Kneeling on the pad while a counterweight stack offsets part of your bodyweight gives you what bands cannot: a precise, loggable assistance number. Use the underhand grip, reduce the assist a plate at a time across weeks, and test a strict Chin-Up once the help drops below a quarter of your weight.
How to do the Kneeling Machine Assisted Chin-Up
- Adjust the leverage machine to your desired resistance level.
- Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart.
- Hang with your arms fully extended, keeping your body straight.
- Engage your back muscles and pull your body up towards the handles, leading with your chest.
- Continue pulling until your chin is above the handles.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Think of pulling your elbows toward your back pockets rather than pulling your chin over the bar.
Muscles worked
Primary
Lats · Back
The lats are the main engine, pulling the upper arm down and into the body; you should feel them at the bottom of each rep when you pull the shoulders down before the elbows bend.
Common mistakes
- Skipping the dead hang — half reps from bent arms skip the hardest part; let the arms straighten fully at the bottom and initiate by pulling the shoulders down first.
- Kipping without meaning to — a swing from the hips makes the rep easier but tells you nothing about your strength; keep the legs still, or cross the ankles and squeeze the glutes.
- Chin poking forward — reaching with the neck is a way to fake the last inch; drive the elbows down and get the chest to the bar instead.
- Adding weight too early — get to eight or ten strict reps before you hang a plate off your belt.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pull-ups and chin-ups go first or second in a pull session, before rows and pulldowns, while your grip is fresh. They superset well with dips on the same station for a push and pull block.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Kneeling Machine Assisted Chin-Up work?
The Kneeling Machine Assisted Chin-Up primarily works the lats. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Kneeling Machine Assisted Chin-Up good for beginners?
Yes. The Kneeling Machine Assisted Chin-Up is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Kneeling Machine Assisted Chin-Up?
If you cannot do the Kneeling Machine Assisted Chin-Up, try the Chin-Up, the Close Grip Pull-Up or the Bench Assisted Pull-Up. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Machine Assisted Chin-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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