Assisted Chin-Ups

Assisted Chin-Ups

What You'll Need
A pull-up bar, a little help from your friends, and an interest in taking the road to toughness.

Why You Should Be Doing This Exercise
Chin-ups, and pull-ups, are very hard. That doesn't mean however that you should avoid them. We'd argue that their degree of difficulty is exactly why you should be doing them. Your upper back, biceps, and forearms, all side with us.

Start
Find a pull-up bar. Check? Well done. Find a friend willing to hold your legs/feet. Check? Well done. Now throw your fingers under the bar, with your hands shoulder width apart. 

Middle
As you pull up, arch your back so that when you hit the bar, it's the lower part of your chest that does it. At this point, for your lower chest to hit the bar, it means your head will be parallel to the floor. Wild, but well worth it. Hey, about those legs your friend is graciously holding? Right, stay nice and calm down there. No way to describe that and not have it sound odd. Sorry.

Finish
As you lower yourself, do it slowly to simply intensify your lat and upper back inferno. One proper rep means lowering yourself to the point of your arms being completely stretched.

Key Don'ts
The momentum thing, the swing thing, the whole kettlebell thing, the anything but arched back to touch lower chest with bar thing, that's a no-fly zone. Also, please pick a friend who will properly spot you. Look, you've chosen to take the road to toughness, which means you're on your way to greatness. It's within you.