Chin-Up
The Chin-Up targets the lats and biceps primarily, but also recruits the shoulders, forearms, and core for stabilization. By gripping the bar with your palms facing toward you (supinated grip), this exercise puts more focus on the biceps than a Pull-Up, while still hitting the major muscles of the back. It’s an essential movement for building upper-body pulling strength and size.
- Grip the Bar: Use a shoulder-width underhand grip (palms facing you) on a stable bar. Hang fully extended with your feet off the ground and core engaged.
- Initiate the Pull: Start the movement by pulling your shoulder blades down and back, then pull your body up by bending your elbows and using your lats and biceps.
- Clear the Bar: Continue pulling until your chin passes above the bar. Keep your chest up and elbows close to your body.
- Lower Under Control: Slowly lower yourself back to the starting position with your arms fully extended, maintaining control throughout the descent.
- Repeat: Perform the desired number of reps, focusing on full range of motion.
* Keep the movement strict and controlled * No swinging or kipping * Engage your core to stabilize your body * Focus on squeezing your lats and biceps at the top of the movement * Get a big stretch by fully extending your arms at the bottom of the movement