Chin Ups
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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.
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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.
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Tip:
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Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
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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.
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Variations:
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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.
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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.
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Alternative Exercises for Chin Ups
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​Lat Pulldown
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Pull Ups
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Assisted Pull Ups