Wide Chin-Up
Build upper body strength! The Wide Chin-Up targets your back and biceps for a powerful, sculpted physique.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Wide Chin-Up
Positioning:
1. Stand directly under the pull-up bar.
2. Reach up and grasp the bar with both hands, using a grip that is wider than shoulder-width. Your palms should face away from you (overhand grip).
3. Hang from the bar with your arms fully extended and your legs either straight down or crossed at the ankles. Keep your shoulders slightly engaged.
Movement:
1. Begin the exercise by engaging your core and tightening your back muscles.
2. Pull your body upward by bending your elbows, focusing on using your back and bicep muscles.
3. Aim to bring your chin above the bar. Keep your body straight and avoid swaying or using momentum.
4. Pause briefly at the top of the movement, squeezing your shoulder blades together.
5. Slowly lower your body back down to the starting position until your arms are fully extended.
6. Repeat for the desired number of repetitions.
Tips for Beginners:
- If you find it difficult to perform a full chin-up, you can start with assisted chin-ups using a resistance band or perform negative chin-ups by jumping up and slowly lowering yourself down.
- Maintain a controlled movement to avoid straining your muscles.
- Ensure your grip on the bar is secure to prevent slipping.