Do you struggle with performing an assisted close grip underhand chin up? Don’t worry, you’re not alone. Many people struggle with this exercise due to weak biceps, lack of grip strength, or poor shoulder mobility. It’s easy to feel overwhelmed and frustrated when you can’t seem to make progress, but it’s important to remember that it takes time and practice to build strength and improve form. In this blog post, we’ll dive into the common mistakes people make when performing the assisted close grip underhand chin up and provide effective strategies to help you conquer this exercise and achieve your fitness goals.
Assisted Close Grip Underhand Chin Up Summary
- Primary Muscles: Latissimus Dorsi
- Secondary Muscles: Brachialis, Brachioradialis, Teres Major, Deltoid – Posterior, Rhomboids, Levator Scapulae, Trapezius – Lower, Trapezius – Middle, Pectoralis Major – Sternal, Pectoralis Minor
- Equipment: Pull Up Assist Machine
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic
Assisted Close Grip Underhand Chin Up Instructions
- Set the machine assist to a weight that reduces your body weight so that you can do 8-12 chin ups, or place a bench directly behind the chin up bar.
- Stand on the assit plate or bench and grab the bar with an underhand grip.
- Lift your body up towards the bar until your chin is above the bar.
- Slowly lower yourself back down to the starting position.
Video Tutorial
Assisted Close Grip Underhand Chin Up Muscles
Target (Agonist)
- Pectoralis Major – Sternal
Synergists
- Deltoid – Anterior
- Latissimus Dorsi
- Levator Scapulae
- Pectoralis Major – Clavicular
- Pectoralis Minor
- Rhomboids
- Teres Major
- Triceps Brachii
Dynamic Stabilizers
- None
Stabilizers
- Trapezius – Lower
Antagonist Stabilizers
- None
Benefits of Assisted Close Grip Underhand Chin Up
The Assisted Close Grip Underhand Chin Up is an excellent exercise for targeting the Latissimus Dorsi muscle. This muscle, also known as the “lats”, is the largest muscle in the upper body and is involved in many functional movements such as pulling and pushing. By performing this exercise, you can effectively target and strengthen this important muscle. Additionally, this exercise can help improve overall upper body strength and posture by increasing muscular endurance. You can also use this exercise to increase flexibility and mobility of your lats, making it a great addition to any strength training or fitness routine.
Tips for Performing Assisted Close Grip Underhand Chin Up
If you’re looking for an exercise that will help you strengthen your upper body and core, the assisted close grip underhand chin up is a great option. Not only is it an effective exercise for building muscle, but it also increases shoulder stability and strengthens your arms and back. By following these tips, you can make the most of this exercise and get the best possible results.
- Ensure Proper Grip Width: A proper grip width is essential when performing an Assisted Close Grip Underhand Chin Up. A wider grip will increase the load on the lats while a narrower grip will emphasize the biceps. It is important to find the right balance between the two to maximize results.
- Keep Core Engaged: During the exercise, it is important to keep your core engaged to ensure proper form and to prevent your lower back from arching. This will help you maintain control of the exercise and maximize the benefit of the movement.
- Utilize Full Range of Motion: To maximize results, it is important to ensure that you are utilizing a full range of motion with each rep. Make sure to pause at the top of each rep and squeeze your lats at the bottom of each rep. This will help target the muscle fibers more effectively and lead to better results.
Benefits and Tips Video
Frequent Mistakes To Avoid
When doing the assisted close grip underhand chin up, there are some common mistakes that should be avoided in order to get the most out of your workout. Not only can these mistakes lead to injury, they can prevent you from reaching your fitness goals and achieving the results you desire. In the next section, we will discuss these mistakes in further detail and explain how to avoid them.
- Not using the correct grip width: It is important to ensure that the grip is not too wide or too narrow. A grip width of about shoulder-width apart is recommended.
- Going too fast: Going too fast when performing the exercise can cause you to lose control and risk injury. It is important to go slow and concentrate on the proper form.
- Not engaging your core muscles: Engaging your core muscles during the exercise will help you maintain proper form and reduce the risk of injury. Make sure to keep your abs tight and your spine in a neutral position.
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Variations and Complementary Exercises
If you are looking to increase the intensity or add variety to your workout, there are a few variations, complementary, or alternative exercises that can be used to supplement the Assisted Close Grip Underhand Chin Up. These exercises work similar muscles as the exercise Assisted Close Grip Underhand Chin Up, and can help to further target your back and biceps. Here are some of these exercises:
Assisted Pull Up
Assisted Pull Up is a great complementary or alternative exercise to the Assisted Close Grip Underhand Chin Up. It works the same muscles in the upper body, including the lats, biceps, and forearms, but does not require as much grip strength. The assisted pull up utilizes a machine or device to help support the body weight, making it easier to complete a pull up. This is a great way to build strength in the upper body without having to rely on grip strength alone. Assisted Pull Ups are also a great way to build endurance and muscular control in the back and shoulder muscles, making them an ideal alternative exercise for those who may not be able to complete the Assisted Close Grip Underhand Chin Up.
Barbell Bent Arm Pullover
The Barbell Bent Arm Pullover is a great complementary or alternative exercise to the Assisted Close Grip Underhand Chin Up. This exercise focuses on targeting the same muscle groups in the back, chest and arms as the chin up but places less stress on the wrists and elbows. The Barbell Bent Arm Pullover is an effective exercise for developing the strength and size of the lats, triceps and pectorals. Additionally, this exercise allows you to use heavier weights, which can increase muscle development and strength more quickly than with chin ups.
Cable Straight Arm Low Pulldown
The cable straight arm low pulldown is an excellent alternative or complementary exercise for the assisted close grip underhand chin up. This exercise targets the same muscles as the chin up, such as the back, shoulder, and biceps muscles, but with a different angle and range of motion. The cable straight arm low pulldown allows you to control the weight and range of motion while also allowing you to use more weight than with the assisted close grip underhand chin up. It is a great exercise for building overall back strength and size.
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Close Grip Lat Pulldown
Close Grip Lat Pulldown is a great complementary or alternative exercise for the Assisted Close Grip Underhand Chin Up. It works the same muscles as the chin up, but without the need for assistance to perform the exercise. The close grip lat pulldown involves sitting down and gripping a wide bar or handles with your palms facing each other. You then pull the bar down toward your chest, using your back muscles to do the work. This exercise can be used to help build strength in your upper back and arms, as well as improve your posture. Additionally, it can be done with a variety of weights, which makes it an excellent choice for people of all fitness levels.
Neutral Grip Lat Pulldown
Neutral Grip Lat Pulldown is a great complementary or alternative exercise to the Assisted Close Grip Underhand Chin Up. This exercise is performed using a cable machine and a neutral grip handle, which is typically neutral or parallel to the floor. The exercise works the same muscles as the chin up but with less of a reliance on upper body strength. It is an excellent choice for those who are unable to perform the chin up due to injury or lack of upper body strength. With proper form, Neutral Grip Lat Pulldown can help build strength and muscle mass in the upper back, lats, and biceps.
Underhand Lat Pulldown
Underhand Lat Pulldown is a complementary or alternative exercise to the Assisted Close Grip Underhand Chin Up. This exercise is performed on a lat pulldown machine, where the user sits with their feet flat on the ground and pulls the bar down towards their chest. This exercise specifically targets the lats and biceps, making it a great choice for anyone looking to strengthen their back and arms. By performing Underhand Lat Pulldown in addition to Assisted Close Grip Underhand Chin Up, you can effectively target both the upper body and back muscles.
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Opposing Complementary Exercises
To further complement the exercise Assisted Close Grip Underhand Chin Up and to help create a balanced workout, it is important to add exercises that target the opposing muscle groups. Below are a few exercises to consider that work the opposite muscles as the exercise Assisted Close Grip Underhand Chin Up.
Barbell Seated Shoulder Press
The Barbell Seated Shoulder Press is a great complementary exercise to the Assisted Close Grip Underhand Chin Up. It targets the opposing muscle group of the back and biceps, working the shoulders, triceps, and chest. This exercise requires you to sit on a bench and press the barbell overhead, engaging your anterior deltoid, triceps, and pectoral muscles. By combining the Barbell Seated Shoulder Press with the Assisted Close Grip Underhand Chin Up, you will be able to build strength in both the upper back and chest muscles as well as develop shoulder stability and strength.
Barbell Standing Bradford Press
The Barbell Standing Bradford Press is a great complement to the Assisted Close Grip Underhand Chin Up. This exercise works the opposite muscle groups of the Assisted Close Grip Underhand Chin Up, targeting the triceps and front deltoids, while the Assisted Close Grip Underhand Chin Up works the back muscles and biceps. The Barbell Standing Bradford Press is a great way to round out your upper body workout and get a full body workout. By using both exercises, you are working your entire upper body and ensuring that all of your muscles are being challenged and developed.
Barbell Standing Close Grip Military Press
The Barbell Standing Close Grip Military Press is a great exercise to complement the Assisted Close Grip Underhand Chin Up. It works the shoulder and tricep muscles in the opposite direction, which helps to build strength and stability. By doing this exercise, you will be able to target both the pushing and pulling muscles in your upper body, making it a great exercise for overall upper body development. The close grip press also helps to strengthen the stabilizer muscles around the shoulder, making it an excellent exercise for injury prevention.
Master the Assisted Close Grip Underhand Chin Up and Take Your Fitness to New Heights!
The assisted close grip underhand chin up is a challenging exercise but mastering it can take your fitness to new heights! This exercise targets multiple muscle groups including your biceps, back, and shoulders. As you progress, you will start to notice an increase in your overall upper body strength. Don’t be intimidated by this move, with consistent practice and dedication, you can work your way up to completing an unassisted close grip underhand chin up. It’s a major accomplishment and you can do it!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Machine Exercises
