MC MACROCHEF Kit Train Start All recipes

Vertical pull

Assisted chin-up

The machine or band carries part of your weight so the set can reach a useful rep count. The honest starting point if a full chin-up is not there yet.

Coming to the App Store

The movement pages are part of MacroChef Plus

How the lift is performed, what it trains, and where it belongs in a split — for all 67 movements. One subscription covers the training side and the whole recipe library.

How Plus works
Assisted chin-up, the movement
The movement
Trains
Lats, Biceps, Mid back
Programmed at
—
Used as
a swap for other movements

This one is not programmed directly — it is what you do when the first choice is taken or does not suit you. See the splits it stands in for.

The muscle itself

The latissimus dorsi seen from behind, a wide fan from the lower spine and pelvis narrowing up to attach on the upper arm bone.
It runs from your pelvis to your arm. That span is why a pulldown is a back exercise and not an arm one.

Everything else that trains this pattern

Training is the easy half

You will not build anything on the wrong number of calories, and most people are eating a long way under the protein they think they are. Get your daily number, then have the week built to it — every recipe on the site is costed from gram weights, so the figures are checkable rather than rounded up to sound better.

This is not a form tutorial. There is no technique walkthrough here and no claim about the one correct way to move — a page cannot watch you lift. What it gives you is what the movement trains, how much of it to do, and what to do instead when the equipment is taken. If a movement is new to you, get someone qualified to watch your first few sessions. If you are under 18, pregnant, or managing an injury or medical condition, talk to someone qualified rather than a website.