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Exercise Lab

Wide Grip Chin Up With Assist

View Instructions

Equipment

  • Torque F7 (Functional Trainer)

Muscle Groups

  • Back

Purposes

  • Latissimus dorsi (upper back) strength.
  • Biceps strength.

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Description

  • Set doors narrow, adjust swivel pulleys to approximately waist level and attach chin-assist strap ends to each swivel pulley.
  • Step onto center of chin-assist strap with one foot while grasping chin handles. Tuck opposite foot behind the other.
  • Pull body up until head clears chin-up bar.
  • Slowly lower body returning to start position and repeat.

ProTip

  • "Pull" yourself up with the latissimus dorsi muscles (back muscles)

Mistakes

  • Jutting the chin forward or up.
  • Shrugging the shoulders as you pull up.