Chin-Up
a.k.a. Chinup, Chin Up
Differentiation: Mechanics
This is a basic variation of a Chin-Up. In this exercise, you hold the pull-up bar with a palms-backward grip | and pull yourself upward until your chin touches the bar. This movement engages and strengthening your biceps and your lats.
Starting Position
To get into starting position, do this...
1) Locate a pull-up bar.
2) Stand under the pull-up bar so it is more than an arms-length over your head.
3) Jump up and grab the pull-up bar.
4) Grasp the pull-up bar with your palms facing your body.
5) Lean your torso back approx. 30-degrees
6) ...and push your chest outward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pulling your body upward...
3) ...until your chin is level with the bar.
4) Squeeze your back muscles together and hold this position for a count of one second.
5) Then, gradually move your body back down to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your torso should not swing when pulling up. This concentrates the effort in your biceps muscle and minimizes back muscles recruitment.
Keep your elbows close to the sides of your body and do not allow them to bow outward.
Only your arms should move.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
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