How to do supported chin up

Coach's Tips

This exercise is beneficial for the lower back and biceps, and is more accessible than a pull-up. Focus on elevating your chest during the movement.

Start Position

1. Stand facing a chin-up bar with your hands shoulder-width apart, palms turned outward.

2. Position a stable box or bench beneath the bar.

3. Extend your arms to grasp the bar, aligning your body in a straight line from head to heels.

Proper Form

1. Engage your core, bend your knees, and rest your feet on the box or bench.

2. Use your legs to assist in raising your chin above the bar.

3. Hold briefly at the top, then descend slowly to the initial stance.

Breathing Technique

1. Breathe out as you ascend, and inhale during the descent.

Precautions

1. Refrain from swinging or jerking your body to lift your chin to the bar.

2. Maintain core engagement and a straight body line throughout the movement.

3. Avoid hyperextending elbows or shoulders when returning to the starting position.