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.
Jan 23, 2011 3:25 AM:
super duper exercise! works great for both lats as biceps, my favourite exercise!
super duper exercise! works great for both lats as biceps, my favourite exercise!-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
Jan 23, 2011 3:25 AM:
super duper exercise! works great for both lats as biceps, my favourite exercise!
super duper exercise! works great for both lats as biceps, my favourite exercise!-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
Sep 24, 2011 2:46 PM: I like to throw these in with my bicep/tricep routine
of people found this review helpful
Review: Chin-Up
Jul 22, 2011 3:21 PM: easier than pullups,but great exercise as well!
of people found this review helpful
Review: Chin-Up
Feb 24, 2011 11:31 PM: great exercise.
of people found this review helpful
Review: Chin-Up
Feb 24, 2011 11:30 PM: great exercise.
of people found this review helpful
Review: Chin-Up
Jan 23, 2011 3:25 AM: super duper exercise! works great for both lats as biceps, my favourite exercise!
of people found this review helpful
Review: Chin-Up
Jan 3, 2011 12:55 AM: my favorite exercise for lats.
of people found this tip helpful
Tip: Chin-Up
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!!
of people found this tip helpful
Tip: Chin-Up
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.
of people found this tip helpful
Tip: Chin-Up
Nov 23, 2009 10:15 AM: Make sure to have your mind-body mindset intact.