Back · Pulldown and pull-up
Frame-Assisted Chin-Up
The Frame-Assisted Chin-Up mainly trains your lats and biceps. Also working: upper back and forearms.
Bodyweight
Pull-up bar
Stable
How to do it
- Feet on the rear frame bar, knees bent, palms facing you
- Pull up with your arms, your legs help only as much as needed
- Elbows down in front of your body, chin over the bar
- Lower slowly
Coach’s tip
With an underhand grip your biceps help, so you usually need less help from your legs. The less you push, the closer you are to a free chin-up.
Noticeably loads the elbow. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Grip
Pull-up bar, underhand, shoulder width
Load
Bodyweight
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (pulldown and pull-up). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Frame-Assisted Chin-Up work?
Mainly the lats and biceps. The upper back and forearms help.
What can I do instead of the Frame-Assisted Chin-Up?
For the same movement: Pull-Up, Band-Assisted Pull-Up and Kneeling Wide-Grip Lat Pulldown. In DCFT you swap with one tap.
DCFT
The Frame-Assisted Chin-Up in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.