Assisted Chin-up (squat position) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Trapezius Middle Fibers, Brachialis, Trapezius Lower Fibers, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Chin-up in squat position
How to: Assisted Chin-up (squat position)
- Start by squatting down and grasping the chin-up bar with palms facing you.
- While keeping your feet planted, pull yourself up until your chin is above the bar.
- Engage your back muscles throughout the movement and lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not fully extending the arms at the bottom of the movement.
- Allowing the shoulders to shrug up towards the ears.
- Using momentum instead of controlled strength to pull up.
Modifications
- Use a resistance band for additional support.
- Perform the exercise with feet on the ground or with a lower bar.
Tips
- Keep your shoulders down and away from your ears to prevent tension in your neck.
- Focus on engaging your back muscles rather than just pulling with your arms.
- Maintain a controlled movement throughout, especially during the lowering phase.
Assisted Chin-up (squat position) Alternatives
Tags
back
upper body
strength
pull-up
bodyweight
muscle building