Chin Up - Instructions, Variations & Alternatives
Muscles involved
- Lats
- Biceps
- Rhomboids
- Deltoids
- Forearms
Also known as
- Underhand Pull-Up
- Supinated Pull-Up
How to perform
Chin Up - Starting position
Chin Up - Muscle Under Tension
-
Set up & Starting position (suspended)
Place hands on the bar with palms facing yourself and a grip slightly within shoulder width. Retract the shoulders and tuck them down and keep the core tight and back slightly arched. -
Concentric phase
Breathing out, pull the torso upward until the head is above the bar keeping elbows against the side of the body. -
Eccentric phase
Lower back to the starting position while breathing in. Repeat.
This exercise is a variation of the standard Wide Grip Pull Up performed with a neutral parallel grip.
Chin Up and Hammer Pull Up are considered easier than the standart Wide Grip Pull Up as this strong hand position distributes the workload between multiple muscles.