Assisted Standing Chin-up

latsbackleverage machine

Matutunan kung paano gawin ang Assisted Standing Chin-up nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Forearms.

Assisted Standing Chin-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Assisted Standing Chin-up

Sundin ang mga hakbang na ito para maisagawa ang Assisted Standing Chin-up nang may tamang form:

  1. 1I-adjust ang makina sa nais na antas ng tulong.
  2. 2Tumayo sa foot platform at hawakan ang mga handle nang overhand grip, bahagyang mas malawak kaysa lapad ng balikat ang pagitan.
  3. 3Itaas ang dibdib at ibalik ang mga balikat, i-engage ang core, at bahagyang i-bend ang mga tuhod.
  4. 4Hilahin ang katawan pataas sa pamamagitan ng pag-flex ng mga siko at pagbaba ng mga siko patungo sa mga tagiliran.
  5. 5Patuloy na hilahin hanggang maging mas mataas ang baba kaysa bar.
  6. 6Sandaling huminto sa tuktok, pagkatapos ay dahan-dahang ibaba ang katawan pabalik sa simula.
  7. 7Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Assisted Standing Chin-up

Primary

lats

Secondary

bicepsforearms

Exercise Details

Equipment
leverage machine
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Assisted Standing Chin-up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Assisted Standing Chin-up?

Ang Assisted Standing Chin-up ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Assisted Standing Chin-up?

Ang Assisted Standing Chin-up ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Assisted Standing Chin-up nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang makina sa nais na antas ng tulong. Tumayo sa foot platform at hawakan ang mga handle nang overhand grip, bahagyang mas malawak kaysa lapad ng balikat ang pagitan. Itaas ang dibdib at ibalik ang mga balikat, i-engage ang core, at bahagyang i-bend ang mga tuhod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Assisted Standing Chin-up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Assisted Standing Chin-up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Assisted Standing Chin-up best for?

The Assisted Standing Chin-up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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