Chinups

Chinup Basics

Primary muscles worked: Latissimus Dorsi, Biceps

Synergist Muscles: Rhomboids, Forearms

Mechanics: Compound

Equipment: A high bar to pull from

How To Perform Chinups

• Grasp a high bar / pull up bar with an underhand grip with your hands spaced little bit past shoulder width apart.
• Allow your body to completely hang down.
• Once your arms are fully extended, begin the chin up by pulling your body toward the bar by utilizing both your back and biceps to pull your chin up to the bar.
• Retract your shoulder blades and bend at the elbows to raise your body.
• Once your chin is above the bar, lower your body so that your arms are back to full extension.

Chinup Tips

• The chin up is different than the pull up based on the position of the hands. The chin up places more emphasis on the biceps than the pull up.
• If you have difficulty performing full chin ups, try and practice by getting as close to the bar as you can during each repetition. Eventually, you should develop enough strength to perform the full range of motion.

Chinups and Sports Application

The chin up is an excellent exercise for developing muscular strength and power in the back and biceps. While being similar to the pullup, the sport specific movement pattern of the pullup is rarely seen in sports. One of its few uses can be seen in gymnastics with both the high bar, rings, and uneven bar.