Exercise guide
Lever Assisted Chin-Up
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The lever-assisted chin-up uses a counterweight to reduce the load, making it an ideal compound movement for beginners to build vertical pulling strength in the lats and biceps. The underhand grip emphasizes the biceps more than a traditional pull-up while still providing a massive stimulus to the back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Select a counterweight on the machine stack; remember that more weight makes the exercise easier.
- Step onto the platform and place your knees or feet firmly on the padded lever arm.
- Grasp the handles with an underhand (supinated) grip, with hands spaced shoulder-width apart.
- Hang with arms fully extended, shoulders pulled down away from your ears, and chest lifted.
How to do it
- Exhale as you pull your body upward by driving your elbows down toward your hips.
- Continue the movement until your chin is above the level of your hands, squeezing your shoulder blades together at the top.
- Inhale as you lower yourself back to the starting position using a controlled 3-second eccentric tempo.
- Stop just before your elbows lock out to maintain tension on the target muscles before starting the next rep.
Form checklist
- Keep your chest up and back slightly arched throughout the movement.
- Avoid rounding your shoulders forward at the top of the pull.
- Ensure your elbows stay tucked close to your sides rather than flaring out.
- Maintain a steady, controlled pace without using momentum or bouncing off the lever.
Pro tips
- Think of your hands as hooks and focus on pulling from the elbows to better isolate the lats.
- At the top of the movement, imagine trying to put your shoulder blades into your back pockets for maximum trap and lat activation.
Make it harder
- Progressively decrease the weight assistance on the machine as you get stronger.
- Add a 2-second isometric hold at the top of the movement to increase time under tension.
Frequently asked
- What muscles does the lever assisted chin-up work?
- The lever assisted chin-up primarily targets the biceps, lats, and trapezius, and also works the abs, forearms, obliques, and rotator cuff as secondary muscles.
- What equipment do you need for the lever assisted chin-up?
- The lever assisted chin-up uses leverage machine.
- Is the lever assisted chin-up good for beginners?
- Yes. The lever assisted chin-up is a beginner-friendly movement and a strong foundation to build on.