Chin-Up

  1. Stand underneath a chin-up bar with your feet shoulder-width apart.
  2. Reach up and grasp the bar with an underhand grip, with your palms facing towards you and your hands shoulder-width apart.
  3. Hang from the bar with your arms fully extended and your shoulders relaxed.
  4. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
  5. Continue pulling until your chin is above the bar.
  6. Pause briefly at the top of the movement, then slowly lower yourself back down to the starting position.
  7. Repeat.

Primary Muscles

  • Lat

Secondary Muscles

  • Bicep
  • Forearm - Inner
  • Rotator Cuff - Back
  • Rotator Cuff - Front
  • Shoulder - Back

Results

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Date Reps Resis. RPE

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