Back · Bodyweight
Assisted Chin-up on a Bench
How to do the assisted chin-up on a bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Set a bench under a bar and grab the bar with an underhand, shoulder-width grip. Keep your feet on the bench and press through them just enough to assist as you pull your chest toward the bar, driving your elbows down. Lower under control, using the bench to reduce the load.
- 1Your biceps and lats working together to pull you up
- 2A strong squeeze at the top with chest to bar
- 3Just enough leg drive to assist, not to take over
Common mistakes
- Pushing too hard with your legs and skipping the pull
- Swinging or kipping for momentum
- Shrugging your shoulders or cutting the range short
Muscles worked
The assisted chin-up on a bench mainly works the biceps and lats, with the forearms, mid traps, upper traps, upper abs, and rear delts assisting.
- BicepsPrimary
- LatsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Lower TrapsMinor
Kovo programs the assisted chin-up on a bench for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.