Kneeling Assisted Sliding Chin Up
Description
The kneeling assisted sliding chin up is a regression of the strict chin up using the knees on the floor for assistance. The lifter grips a low bar with an underhand grip and pulls up while the knees slide along the floor. It is a useful chin up progression.
Muscle Group
Equipment Required
Kneeling Assisted Sliding Chin Up Instructions
- Set a sturdy bar at chest height.
- Kneel on the floor under the bar.
- Reach up and grip the bar with an underhand chin up grip.
- Set the body in a straight line from knees to head.
- Brace your core and pinch the shoulder blades.
- Pull the chest up toward the bar using the legs to assist.
- Slide the knees along the floor as you pull up.
- Lower back down with control to the start.
Kneeling Assisted Sliding Chin Up Form & Visual
Kneeling Assisted Sliding Chin Up Benefits
- Beginner friendly chin up
- Builds the lats
- Trains the biceps
- Useful chin up progression
- No high bar needed
- Builds back size
Kneeling Assisted Sliding Chin Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
Kneeling Assisted Sliding Chin Up Variations & Alternatives
- Chin Up
- Inverted Row
- Pull Up
- Lat Pulldown
