Narrow Seated Chin Up
Description
The narrow seated chin up uses an assisted pull up machine in a seated position with a narrow underhand grip. The seated machine provides assistance based on your selected weight, allowing you to perform pull ups with controlled assistance. The narrow underhand grip emphasizes the biceps and lower lat fibers.
Muscle Group
Equipment Required
Narrow Seated Chin Up Instructions
- Set the assisted pull up machine with appropriate counterweight.
- Sit in the seat with the chest pad against your upper body.
- Grip the inner narrow handles with palms facing you (underhand grip).
- Plant your feet on the platforms.
- Brace your core and pull your shoulders back.
- Pull your body up by bending at the elbows and driving them down.
- Continue until your chin clears the bar level.
- Lower yourself back down with control to a full hang.
Narrow Seated Chin Up Form & Visual
Narrow Seated Chin Up Benefits
- Builds chin up strength with assistance
- Stepping stone to bodyweight chin ups
- Narrow underhand grip emphasizes biceps
- Strong lat engagement
- Useful for beginners or rehab
- Easy to scale by changing assistance
Narrow Seated Chin Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Brachialis
- Rhomboids
Narrow Seated Chin Up Variations & Alternatives
- Chin Up
- Assisted Chin Up
- Pull Up
- Lat Pulldown
