Self-Assisted Neutral-Grip Chin-Up
Build upper body strength! This assisted chin-up helps you master the form, engaging back and biceps with a neutral grip. Great for all levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Self-Assisted Neutral Grip Chin-Up
Positioning
1. Setup: Hang the rings or ensure the pull-up bar is secure and at an appropriate height.
2. Grip: Stand below the rings/bar, reach up, and grab the rings with a neutral grip (palms facing each other).
3. Starting Position: Jump or use a step to get into a hanging position with your arms fully extended. Your body should be straight, with your feet off the ground and core engaged.
Movement
1. Pull-Up: Begin by pulling yourself upwards. Focus on engaging your back muscles and biceps. Keep your elbows close to your body as you pull yourself up.
2. Chin Over Rings: Aim to get your chin above the level of the rings or bar. Pause briefly at the top of the motion.
3. Descent: Lower yourself back down in a controlled manner until your arms are fully extended again.
4. Repetition: Repeat the movement for the desired number of repetitions.
Tips for Beginners
- If you struggle to complete the movement, consider using resistance bands for assistance or performing negative chin-ups (focusing on the downward motion).
- Keep your core tight throughout the exercise to maintain stability.
- Practice gradually increasing your reps and sets to build strength and technique.