Kneeling Assisted Sliding Chin-up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Triceps Brachii, Teres Major, Brachioradialis, Pectoralis Major Sternal Head, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers, Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Assisted Chin-up
How to: Kneeling Assisted Sliding Chin-up
- Kneel on the floor under a stable bar.
- Grip the bar with both hands, slightly wider than shoulder-width apart.
- Engage your core and, keeping your body in a straight line, pull yourself upward.
- Lower yourself back down until your arms are fully extended.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum to pull yourself up.
- Not fully extending your arms at the bottom of the movement.
- Failing to engage the core.
Modifications
- Use a resistance band for added support.
- Perform the exercise with your knees on a mat for extra cushioning.
Tips
- Engage your core throughout the movement.
- Keep your body in a straight line from your head to your knees.
- Pull with your back rather than your arms to maximize the engagement of the back muscles.
Kneeling Assisted Sliding Chin-up Alternatives
Tags
back
strength
chins
bodyweight
latissimus dorsi
assisted