---
title: "Assisted Chin-up on a Bench"
description: "Stand on a bench with your hands gripping a pull-up bar, palms facing towards you (supinated grip)."
locale: en
slug: assisted-chin-up-on-a-bench
url: "https://hi.fitness/exercises/assisted-chin-up-on-a-bench"
primaryMuscle: "Lats"
secondaryMuscles: ["Biceps","Forearms","Front delts"]
equipment: ["Pull-up bar","Bench"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/a860516c-assisted-chin-up-on-a-bench_female.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Assisted Chin-up on a Bench

Stand on a bench with your hands gripping a pull-up bar, palms facing towards you (supinated grip).

## How to do it

1. Stand on a bench with your hands gripping a pull-up bar, palms facing towards you (supinated grip).
2. Use your legs to assist in pulling your body up towards the bar until your chin is above the bar.
3. Lower your body back down to the starting position, maintaining control throughout the movement.
4. Continue the movement in a controlled, rhythmic manner, using the bench for assistance.

## Form tips

- Focus on keeping your body aligned and avoid swinging to ensure proper form.
- Use your legs for assistance, but focus on using your arms and back muscles to perform the pull-up.
- Breathe steadily, exhaling as you pull up and inhaling as you lower yourself down.

## Similar exercises

- [Suspension Trainer with Grips Pull-up](https://hi.fitness/exercises/suspension-trainer-with-grips-pull-up) - Lats · Suspension trainer
- [Suspension Trainer with Grips Chin-up](https://hi.fitness/exercises/suspension-trainer-with-grips-chin-up) - Lats · Suspension trainer
- [Band Kneeling Lat Pulldown](https://hi.fitness/exercises/band-kneeling-lat-pulldown) - Lats · Resistance band
- [Superman Pulls](https://hi.fitness/exercises/superman-pulls) - Lats · Bodyweight
- [Band Fixed Back Underhand Pulldown](https://hi.fitness/exercises/band-fixed-back-underhand-pulldown) - Lats · Resistance band
- [Lying Pull Over with Resistance Band Cable](https://hi.fitness/exercises/lying-pull-over-with-resistance-band-cable) - Lats · Resistance band
- [Pull Up Normal Grip](https://hi.fitness/exercises/pull-up-normal-grip) - Lats · Pull-up bar
- [Pull Up Wide Grip](https://hi.fitness/exercises/pull-up-wide-grip) - Lats · Pull-up bar