Description

Chin-up is an exercise for the upper back and biceps that is performed on a pull-up bar. This exercise should not be confused with pull-ups. Chin-ups involve gripping the pull-up bar with an underhand grip.

Exercise

Chin Ups

Type: Bilateral Rest: 180s Equipment: Klimmzugstange

Tutorial

1

Stand under the pull-up bar and grip the bar with an underhand grip (palms facing you) at shoulder width.
2

Hang from the bar and let yourself hang down completely so that your shoulders are pulled up slightly and your back is stretched.
3

Pull yourself up forcefully until your chin is above the pull-up bar and your arms are fully bent. Your elbows should be close to your body. Hold this position briefly. Breathe out as you do so.
4

Lower yourself slowly and in a controlled manner until your arms are stretched again and you are in the starting position. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

It is important to maintain good form throughout the exercise. Keep your back straight and, if necessary, move your legs slightly forward to avoid a hollow back. Work through a full range of motion and make sure that you go down far enough to pull your shoulder slightly upwards and stretch your back. As you pull up, imagine that you are pulling your elbows into the back pockets of your pants. Activate your back muscles first when pulling up and only then bend your arms. Try to maintain body tension and not swing.
TIP: Feel free to work with additional weight. (rucksack, weight vest, etc.)

Muscle groups

Primary

Back (upper - latissimus)

Secondary

—

Tertiary

—

Equipment

Pull-up bar

Description

Chin Ups

Tutorial

Muscle groups

Equipment

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