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Chin Ups

Target Region: Back

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INSTRUCTIONS

  • Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.

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  • As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.

 

  • As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. 

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  • After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.

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  • Repeat this motion for the prescribed amount of repetitions.

STARTING POSITION

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ENDING POSITION

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TIPS

  • Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement. 

  • The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

VARIATIONS

  • If you are new at this exercise and do not have the strength to perform it you can use a chin assist machine if available (these machines use weight to help you push your bodyweight), assisted bands or a spotter holding your legs for assistance.

  • On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

ALTERNATIVE EXERCISES

  • ​Lat Pulldown

  • Pull Ups

  • Assisted Pull Ups

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