Chin-Up
Build upper body strength with chin-ups! Target your biceps and back with this effective exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Positioning: Stand beneath a pull-up bar. Jump or step up so that your hands reach the bar with palms facing toward you (underhand grip). Your hands should be about shoulder-width apart to efficiently target your biceps.
2. Execution: Begin with your arms fully extended, keeping your core engaged and legs straight or slightly bent to avoid swinging. Pull yourself up by flexing at the elbow and pulling the elbows down until your chin is above the bar.
3. Technique: Focus on lifting your chest towards the bar and tightening your shoulder blades down and back. Hold briefly when your chin is over the bar to maximize muscle engagement.
4. Return: Slowly lower back to the starting position, fully extending your arms. Get a good stretch in your lats and biceps, then repeat for the desired number of repetitions.
Maintain control during each rep and avoid jerky movements to maximize muscle engagement and prevent injury.
---