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, which activates the biceps more.
Stand under the pull-up bar and grip the bar with an underhand grip (palms facing you) 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
Powerfully pull yourself up from the biceps until your chin is above the pull-up bar and your arms are fully flexed. Hold this position briefly. Exhale 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 shoulder blades remain fixed. Try to pull yourself up from the biceps and use your back muscles less. Maintain body tension and try not to swing.
TIP: Feel free to work with additional weight. (rucksack, weight vest etc.)
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Pull-up bar
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