Own Every Range
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VIDEO DEMO

Assisted chin-up

Progression of Lat Pulldown

YouTube · Mitchel MayChin-upsWatch the demonstration

PROGRESSION · HOW TO DO IT

Assisted chin-up

These steps are written specifically for the Assisted chin-up. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Assisted chin-up. Use a stable support for balance or assistance, but keep the working muscles responsible for the rep.

  2. 02
    Move the pattern

    Keep the ribcage steady and pull the elbows down toward the hips as the bar approaches the upper chest.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Finish without leaning far back, then let the arms reach overhead slowly for the next rep. Keep the ribcage controlled.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

BACK & LATS / 51

Short rangeShort range

Assisted chin-up

Sets: 3–4 · Reps: 8–15

Assisted chin-up is a progression of Lat Pulldown. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The machine scales vertical pulling cleanly and lets the shoulder blades begin elevated before the elbows finish down toward the ribs.