Chin-up
Also called underhand pull-up, chinup
- Works
- Sides of the back · latissimus dorsi
- Front of the upper arm · biceps brachii and brachialis
- Upper back · trapezius and rhomboids
- Needs
- Pull-up bar
Setup
Hold the bar with palms facing you, hands shoulder-width apart. Hang with straight arms.
Steps
- Pull your shoulder blades down.
- Pull your chest toward the bar until your chin is above it.
- Lower slowly to a full hang.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
In the front of your upper arms and the sides of your back.
Common mistakes
- Swinging the legs.
- Dropping fast to the bottom.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your elbows ache.