Chin Ups

Target Muscles: Biceps

Equipment: Pull up bar

Instructions: Grasp bar with underhand grip and shoulder width. Keep body in good alignment (abs tight, chest up, back straight). Squeeze down (depress) shoulder blades using a controlled motion, pull body up by drawing chest to the bar, keeping elbows down toward sides and forearms in line with body. Contract lat muscles fully without compromising form. While maintaining the controlled motion, return body to starting position. Do not allow body to swing. Do not allow muscles to relax before next repetition.

Video:   Male   Female

Illustration of male doing underhand chin ups Illustration of man doing chin ups exercise with underhand grip.

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