Chin-up

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