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Chin-Up

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Exercise Data

Type: Strength Main Muscle Worked: Lats Other Muscles: Biceps, Forearms, Middle Back Equipment: Body Only Mechanics Type: Compound Level: Beginner Sport: NoForce: Pull
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9.2

Out of 10

Excellent

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Chin-Up Guide

Main Muscle: Lats

  1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

Alternative Exercises For Chin-Up

Pullups

Muscle Targeted: Lats

9.2

Out of 10

8.5

Out of 10

8.5

Out of 10

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Tip: Chin-Up

Exercise Rating
9/10

Mar 29, 2015 7:44 AM: I prefer these over traditional pullups just because it puts less strain on the tendons in my elbows. I feel they work my lats just as well, if not better!

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Review: Chin-Up

Exercise Rating
10/10

Jan 18, 2015 5:45 AM: on my favorites list

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Review: Chin-Up

Exercise Rating
8/10

Dec 28, 2014 3:03 PM: Great exercise i would love to master but I fail miserably and give up for the alternatives. What would be a good way to build up to this workout? There has got to be a way to build to this! Any suggestions?

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Tip: Chin-Up

Exercise Rating
10/10

Dec 17, 2014 4:33 AM: People talk about adding weight. Well maybe you could, but just do more of them, and eat more!! Gain muscle, weigh more, do more chin-ups, gain even more muscle

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Review: Chin-Up

Exercise Rating
10/10

Dec 17, 2014 4:30 AM: THE best exercise ever. Get massive. One armed chin-up is the dream!

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Tip: Chin-Up

Exercise Rating
10/10

Sep 11, 2014 2:08 AM: it's so hard . whenever I tried, I failed.

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Review: Chin-Up

Exercise Rating
10/10

Aug 23, 2014 3:59 AM: Amazing Exercise

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Tip: Chin-Up

Exercise Rating
10/10

Jun 21, 2014 7:47 AM: Try pulling with your arms and resisting the urge to swing using leg momentum.

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Tip: Chin-Up

Exercise Rating
10/10

Jun 11, 2014 2:54 PM: I really struggle with this exercise because i work out at home so i bought a pull up/chin up bar and fixed it in my kitchen doorway and its solid enough but because of the height restrictions of the doorway i have to hold the bar and lower my body till my arms straighten and have to raise my knees...+See More

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Review: Chin-Up

Exercise Rating
10/10

Mar 7, 2014 4:06 PM: One of the best body weight exercises, ever.

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