Exercise Guide


Latissimus Dorsi, Trapezius, Teres Muscles
Biceps, Hand Flexors, Lower Back, Deltoids
rating: Ø 4.55 through 11 votes
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required:Pull-up Bar
optional:Seat, Backpack
Variations available (5)
Starting PositionExecution

General And Specifics

  • this variation of the chin-up requires the biceps more than the exercise Pull-up

Starting Position

  • hang down from a pull-up bar shoulder width
  • the palms of your hands point in direction of the body
  • the arms are stretched
  • you can see a part of the palms of your hand from below

Correct Execution

  • bend your arms and pull your body up until your chin is across the pull-up bar, do not swing
  • hold the position shortly
  • let your body sink down again slowly
  • make sure that your arms are still bent a bit, this avoids injuries
  • always keep the body in high tension
  • avoid swinging
  • repeat the exercise several times
  • tips for the workout

    1. as an additional weight you can use a filled backpack
    2. if the back exercise is too difficult to you, put a chair under the pull-up bar to lift off your body
    3. the more narrow you choose the grip, the bigger the requirement of the biceps
    Suggestions for this exercise?!

    Related exercise lists:

    Pull-up Bar, Lats, Neck, Back, Shoulders, Strength