Self Assisted Neutral Grip Chin Up

Muscles worked

Setup

1. Adjust the suspension trainer straps so the handles are at approximately shoulder height.
2. Position yourself directly underneath the anchor point and grab the handles with a neutral grip (palms facing each other).
3. Lower your hips toward the floor by bending your knees and placing your feet flat on the ground.
4. Ensure your torso is vertical and your arms are fully extended in the starting position.

How to do it

1. Exhale as you pull your chest toward the handles by driving your elbows straight down toward your ribs.
2. Use your legs to push off the floor only as much as necessary to complete the rep, keeping your torso upright.
3. Pause at the top for one second, squeezing your shoulder blades together and keeping your chin above handle height.
4. Inhale as you slowly lower yourself back to the starting position with a controlled 2-3 second tempo.

Form checklist

• Keep your torso vertical throughout the movement; do not lean back into a row.
• Depress your shoulder blades before you start the pull to avoid shrugging.
• Keep your elbows tucked close to your sides rather than flaring them out.
• Ensure your feet stay flat on the floor to provide consistent assistance.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pulling the handles down to you rather than pulling yourself up.
• Try to use only your big toes for assistance to minimize leg drive and maximize upper body tension.

Make it harder

• Extend your legs straight out in front of you to reduce the amount of assistance your lower body can provide.
• Perform a 'dead stop' at the bottom of every rep to eliminate momentum and force the lats to re-engage from a stretch.

Frequently asked

What muscles does the self assisted neutral grip chin up work?

The self assisted neutral grip chin up primarily targets the biceps, lats, and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the self assisted neutral grip chin up?

The self assisted neutral grip chin up uses suspension trainer.

Is the self assisted neutral grip chin up good for beginners?

The self assisted neutral grip chin up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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