Chin Ups
Exercise Profile
Main muscle group: Lats
Secondary muscle: Biceps, Middle back, Shoulder
Exercise type: Strength
Equipment required: Cable
Mechanics: Compound
Force type: Pull
Exercise Instructions
1. Chin ups are a great exercise to hit the back and biceps. The underhand grip means the biceps are involved much more than the during a pull up. Grip a chin up bar using an underhand grip with your hands about 6-10 inches apart.
2. Lower your body down so that you’re handing from the bar. This is the starting position .
3. Slowly pull yourself up until your chin is above the bar and then lower right back down to the starting position.
4. Repeat this step.
Exercise Tips:
1. To get the most out of the chin up, do it slowly and use a full range of motion.
2. Control the movement. Don’t let yourself drop too fast or swing your body to help yourself get all the way up.
3. This exercise can be made easier by using a chair or a spotter for assistance.