Chin-up is an exercise for the upper back and biceps that is performed on a pull-up bar. A supported version with a power band or on the Gravitron device is suitable for beginners
Exercise
Chin Ups
With long strap
Type: Bilateral
Rest: 180s
Equipment: Klimmzugstange, Fitnessband lang
Tutorial
1
Stand under the pull-up bar and attach a powerband to the bar with a loop. Grip the bar with an underhand grip (palms facing you) slightly closer than shoulder width and step onto the power band with your feet.
2
Hang from the bar, lock your shoulders (backwards and then downwards). Lean back slightly with your upper body by moving your legs slightly forward.
3
Pull yourself up forcefully until your chin is above the pull-up bar and your arms are fully bent. 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
Before starting the exercise, check that the powerband is securely fastened. Make sure that there is tension on the band so that it supports you during the exercise. It is important to maintain good form throughout the exercise and ensure that your shoulders are pulled down and back during the movement to avoid injury. Try to maintain body tension and not swing to maximize tension on the biceps. Try to focus on pulling yourself up from the biceps
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Pull-up bar
Resistance band long
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