Chin-up is an exercise for the upper back and biceps that is performed on a pull-up bar. The neutral grip variation requires more activation of the shoulder and forearm muscles to maintain stability during the movement.
Stand under the pull-up bar and grasp the bar with a neutral grip (palms facing inwards) slightly narrower than shoulder width.
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
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
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