Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
Repeat this motion for the prescribed amount of repetitions.
Variations:
If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available. These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
Apr 13, 2013 11:23 AM:
This is an extremely effective and basic exercise for lat and upper back development if you follow the form tips in this video guide. You can also perform this exercise with a neutral grip on parallel bars and I find this variation generates the most back muscle action.
This is an extremely effective and basic exercise for lat and upper back development if you follow the form tips in this video guide. You can also perform this exercise with a neutral grip on parallel bars and I find this variation generates the most back muscle action.-See Less
Feb 15, 2013 5:33 PM:
I am on the comeback train after a hip replacement and the dependence that developed from taking those pain pills and basically saying screw the gym 2 years out going down fast . For me when I was strong I did workout change the bench press alone and at old, chin ups/pullups gave me hell but after...+See More
I am on the comeback train after a hip replacement and the dependence that developed from taking those pain pills and basically saying screw the gym 2 years out going down fast . For me when I was strong I did workout change the bench press alone and at old, chin ups/pullups gave me hell but after approx a monthwas on display, my bench was up 70llbs, I could put a 45 plate on and still go wild on dips. I have started back slowly, catchin catching he ll but I am going to and have already humbly got my program restarted and. Advise "Never Give Up" p-See Less
Feb 13, 2013 9:11 AM:
the reason i posted such a low score for this exercise is that even though chinups are great they should be mostly a begginier exercise and you should do pull ups instead a little harder. and if you guys want something that will work you biceps too try neutral pullups
the reason i posted such a low score for this exercise is that even though chinups are great they should be mostly a begginier exercise and you should do pull ups instead a little harder. and if you guys want something that will work you biceps too try neutral pullups -See Less
Aug 12, 2012 1:36 PM:
if you really want to see how strong you are, try doing it extremely slow.
30 seconds on the positive, and 30 seconds on the negative.
if you really want to see how strong you are, try doing it extremely slow.
30 seconds on the positive, and 30 seconds on the negative.-See Less
Jun 30, 2012 4:09 PM:
for the compound movements for your back, i sugest to put this has a secondairy exercise... but it is simply a great exercise for the over-all mass of the lats and biceps.
for the compound movements for your back, i sugest to put this has a secondairy exercise... but it is simply a great exercise for the over-all mass of the lats and biceps. -See Less
Apr 13, 2013 11:23 AM:
This is an extremely effective and basic exercise for lat and upper back development if you follow the form tips in this video guide. You can also perform this exercise with a neutral grip on parallel bars and I find this variation generates the most back muscle action.
This is an extremely effective and basic exercise for lat and upper back development if you follow the form tips in this video guide. You can also perform this exercise with a neutral grip on parallel bars and I find this variation generates the most back muscle action.-See Less
Jun 30, 2012 4:09 PM:
for the compound movements for your back, i sugest to put this has a secondairy exercise... but it is simply a great exercise for the over-all mass of the lats and biceps.
for the compound movements for your back, i sugest to put this has a secondairy exercise... but it is simply a great exercise for the over-all mass of the lats and biceps. -See Less
Jun 17, 2012 2:32 PM:
Very good exercise for wide lats and will give some thickness.
Very good exercise for wide lats and will give some thickness.-See Less
Feb 15, 2013 5:33 PM:
I am on the comeback train after a hip replacement and the dependence that developed from taking those pain pills and basically saying screw the gym 2 years out going down fast . For me when I was strong I did workout change the bench press alone and at old, chin ups/pullups gave me hell but after...+See More
I am on the comeback train after a hip replacement and the dependence that developed from taking those pain pills and basically saying screw the gym 2 years out going down fast . For me when I was strong I did workout change the bench press alone and at old, chin ups/pullups gave me hell but after approx a monthwas on display, my bench was up 70llbs, I could put a 45 plate on and still go wild on dips. I have started back slowly, catchin catching he ll but I am going to and have already humbly got my program restarted and. Advise "Never Give Up" p-See Less
Feb 13, 2013 9:11 AM:
the reason i posted such a low score for this exercise is that even though chinups are great they should be mostly a begginier exercise and you should do pull ups instead a little harder. and if you guys want something that will work you biceps too try neutral pullups
the reason i posted such a low score for this exercise is that even though chinups are great they should be mostly a begginier exercise and you should do pull ups instead a little harder. and if you guys want something that will work you biceps too try neutral pullups -See Less
Aug 12, 2012 1:36 PM:
if you really want to see how strong you are, try doing it extremely slow.
30 seconds on the positive, and 30 seconds on the negative.
if you really want to see how strong you are, try doing it extremely slow.
30 seconds on the positive, and 30 seconds on the negative.-See Less
Jun 17, 2012 11:57 AM:
When you are down at the bottom try lifting with your lats first (keeping arms straight).
When you are down at the bottom try lifting with your lats first (keeping arms straight).-See Less
May 24, 2010 4:45 PM:
Obviously a great one! If you can do too many with just bodyweight then use a Dip Belt with added weight or ankle weights. DO IT!!
Obviously a great one! If you can do too many with just bodyweight then use a Dip Belt with added weight or ankle weights. DO IT!!-See Less
Mar 3, 2010 2:00 PM:
If you have trouble doing Chin-ups, do as many reps as you can, then immediately do band pull-downs using the same form as a chin-up. This will help to increase your strength and rep count.
If you have trouble doing Chin-ups, do as many reps as you can, then immediately do band pull-downs using the same form as a chin-up. This will help to increase your strength and rep count. -See Less
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of people found this review helpful
Review: Chin-Up
May 9, 2013 1:35 PM: Amazing.
Do them weighted if BW is too easy.
of people found this review helpful
Review: Chin-Up
Apr 13, 2013 11:23 AM: This is an extremely effective and basic exercise for lat and upper back development if you follow the form tips in this video guide. You can also perform this exercise with a neutral grip on parallel bars and I find this variation generates the most back muscle action.
of people found this tip helpful
Tip: Chin-Up
Feb 15, 2013 5:33 PM: I am on the comeback train after a hip replacement and the dependence that developed from taking those pain pills and basically saying screw the gym 2 years out going down fast . For me when I was strong I did workout change the bench press alone and at old, chin ups/pullups gave me hell but after...+See More
of people found this tip helpful
Tip: Chin-Up
Feb 13, 2013 9:11 AM: the reason i posted such a low score for this exercise is that even though chinups are great they should be mostly a begginier exercise and you should do pull ups instead a little harder. and if you guys want something that will work you biceps too try neutral pullups
of people found this review helpful
Review: Chin-Up
Dec 6, 2012 2:02 AM: Very fine And easy to use
of people found this review helpful
Review: Chin-Up
Nov 25, 2012 9:25 AM: Amazing.
of people found this tip helpful
Tip: Chin-Up
Aug 12, 2012 1:36 PM: if you really want to see how strong you are, try doing it extremely slow.
30 seconds on the positive, and 30 seconds on the negative.
of people found this review helpful
Review: Chin-Up
Jun 30, 2012 4:09 PM: for the compound movements for your back, i sugest to put this has a secondairy exercise... but it is simply a great exercise for the over-all mass of the lats and biceps.
of people found this tip helpful
Tip: Chin-Up
Jun 18, 2012 7:53 AM: Try using a thumb-less grip if you can.
of people found this review helpful
Review: Chin-Up
Jun 18, 2012 7:31 AM: Barely behind pull ups IMO.