Bench Assisted Chin-Up

Position a bench or stable platform beneath a pull-up bar so that when you are standing on the bench, you can reach the bar with a slight bend in your knees.

Stand on the bench and grasp the pull-up bar with a shoulder-width, underhand grip (palms facing towards you).

Step off the bench with one foot, keeping the other foot on the bench to assist you as needed. Engage your core and keep a straight line from your head to the foot that's off the bench.

Pull your body up towards the bar by flexing the elbows and squeezing your shoulder blades together. Your assisting leg should provide as little help as possible, only engaging to aid in completing the movement.

Continue to pull yourself up until your chin is above the bar.

Hold for a brief moment at the top if desired, then slowly lower yourself back to the starting position, allowing your assisting foot to help control the descent.

Repeat the movement for the desired number of repetitions before switching the assisting foot or completing the set using the same leg for assistance.

Note: This exercise is beneficial for individuals who are working towards performing unassisted chin-ups. It can be made easier or harder by adjusting the amount of assistance provided by the leg on the bench.

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