chair assist neutral grip pull up

Difficulty2/5

Repetitions1–100

Sets1–40

Tempo3-1-2

Rest75s

Technique references

Exercise media

Movement video

No playable video is published for this exercise yet. The exercise remains fully usable without it.

Video unavailable

Step by step

Place a stable chair directly beneath and slightly forward of a secure pull-up station, then grasp the parallel handles with your palms facing each other.
Set one foot securely on the chair, extend your arms without aggressively locking the elbows, and brace your core with your shoulders engaged.
Draw your shoulder blades down and back, then drive your elbows close to your sides while applying only enough pressure through the chair to assist.
Pull until your chin clears hand level without craning your neck, keeping your torso controlled and your non-supporting leg still.
Lower slowly until your arms are extended and shoulders remain engaged, then reset your foot pressure before the next repetition.

Muscle focus

Primary: Latissimus Dorsi

Coaching

Use parallel handles only as wide as you can comfortably control, typically around shoulder width.
Keep the chair stable on a level, non-slip surface and place your foot near the center of the seat.
Use the least leg assistance needed so your back and arms perform most of the work.
Keep your elbows moving down close to your torso and maintain a stable body line without swinging.

Technique check

Using an unstable chair or placing it too far from the pull-up station.
Pushing excessively with the assisting leg instead of pulling with the upper body.
Swinging or kipping to generate momentum.
Allowing the shoulders to shrug toward the ears throughout the pull.
Dropping rapidly from the top instead of controlling the lowering phase.

Approved settings

Enabled

Use the exercise’s set, repetition, tempo, and rest ranges during one workout.

Enabled