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Lats · Beginner

Kneeling Assisted Sliding Chin-up

Low-bar chin-up regression using sliding knees to assist the vertical pull.

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Kneeling Assisted Sliding Chin-up demonstration

Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Kneel on the floor under a stable bar.
  2. 02Grip the bar with both hands, slightly wider than shoulder-width apart.
  3. 03Engage your core and, keeping your body in a straight line, pull yourself upward.
  4. 04Lower yourself back down until your arms are fully extended.
  5. 05Repeat for the prescribed repetitions.

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Variations

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

Related variationBand-Assisted Pull-UpRelated variationPull-Ups

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Alternatives

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

Comparable substituteFoot-Assisted Chin-Up from SquatComparable substituteAssisted Pull-Up MachineComparable substituteActive Bar HangComparable substituteStrict Ring Muscle-UpComparable substituteRope ClimbComparable substituteSkin The Cat

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