Home Gym ExercisesGironda Sternum Chin-up
(4.56)
through 9 votes
through 9 votes
| muscles: | Latissimus Dorsi , Teres Muscles |
|---|---|
| auxiliary muscles: | Biceps , Triceps , Hand Flexors , Trapezius , Lower Back , Deltoids |
| required: | Pull-up Bar |
| fitness level: | Challenging |
| exercise type: | Strength |
| Variations available (5) |
General and Specifics
- in this variation of the chin-up the focus is on the lats
Starting Position
- encompass the chin-up bar with shoulder width under hand grip (palms point to the body)
- let your body hang down with almost fully stretched out arms
Correct Execution
- pull yourself up
- lean your head back, so that the chest always points to the bar
- your back curves while pulling
- at the end of the motion the pulling becomes a rowing
- you reached the final position, if your sternum touches the bar
- the neck is almost parallel to the floor, the core is in a 45 degree angle to the floor
- hold the tension for a short moment
- keep the angle of the body when you sink down again, this keeps the focus on the lats
- repeat the back exercise several times