Chin Up Exercise

TARGETS: Upper Back, Shoulders & Biceps

KEY POINTS FOR THE CHIN UP EXERCISE
  • Adjust assistance setting if required.
  • Grip the bar in your desired grip location.
  • Most popular forms are wide grip, close grip or hammer grip.
  • Pull up until your chin is level with the bar.
  • Repeat until tired.

Grip the chin up bar in the desired grip location. Most common (palms facing you, palms away, wide grip, hammer grip).

Let your body hang from the chin bar as this will be your start position.

By contracting the muscles of your upper back, pull your body up until your chin is level with the bar.

Pause for three seconds and then slowly lower yourself down to the start position.

Repeat exercise movement for as many reps as possible.

How to use the Assist Mechanism: 

  • Adjust the foot lever to match the level of assistance required
  • Lever moves in and out of the unit, you will feel the four
  • different notches as you adjust lever
  • Notch 1 (Lever all the way “in”) = 120lbs of assistance
  • Notch 2 = 100lbs of assistance
  • Notch 3 = 80lbs of assistance
  • Notch 4 (lever all the way “out”) = 60lbs of assistance
dip station assist mechanism

Chin ups work your upper back and arm muscles, specifically the biceps, forearms, shoulders, and lats. Like pull-ups, chin-ups also engage your abdominal muscles throughout the move. Overall, chin ups are a great exercise that use your own bodyweight to build upper body strength.