Chin Up

Grab the chin up bar with a shoulder-width, underhand grip.

Hang at arm’s length. You should return to this position-known as a dead hang-each time you lower your body back down.

Pull you chest to the bar.

Once the top of your chest touches the bar, pause, then slowly lower your body back to a dead hang.


Your arms shoulder be completely straight.

Cross your ankles behind you.

Squeeze your shoulder blades together.

Pull your upper arms down forcefully.

Negative Chinup

Set a bench under a chinup bar, step up on the bench, and grasp the bar using a sholder-width. Underhand grip.

From the bench, jump up so that your chest is next to your hand, then cross your ankles behind you.

Try to take 5 seconds to lower your body until your arms are straight. If that too hard, lower yourself as slowly as you can.

Jump up to the starting position and repeat.

Close-grip chinup

Use an underhand grip with your hands placed 6 to 8 inches apart.


When you place your hands closer together, your biceps become even more involved in the exercise. This make this exercise easier than the classic chinup. 

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