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Lats · Beginner

Assisted Low-Bar Chin-Up

Feet-assisted underhand pull on a low fixed bar, using body angle to scale load while the torso remains rigid.

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Assisted Low-Bar Chin-Up demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearms

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Set a fixed bar around waist height, take a shoulder-width underhand grip, and walk the feet forward beneath it.
  2. 02Straighten the arms and hold a rigid line from shoulders to heels with the feet planted.
  3. 03Pull the chest toward the bar by driving the elbows down and back, using the legs only for enough assistance to keep the rep smooth.
  4. 04Pause near the bar without shrugging, bending at the hips, or pushing hard through the feet.
  5. 05Lower under control until the arms are straight, then adjust the foot position if more or less assistance is needed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionFoot-Assisted Chin-Up from SquatRelated variationChin-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKneeling Bodyweight RowComparable substituteKneeling Assisted Sliding Chin-upComparable substituteBarbell Biceps CurlComparable substituteBand Assisted Chin-Up (From Knee)Comparable substitute90 Degree Iso Chin UpComparable substituteMachine Assisted Chin Up

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