Chin-Up

Muscles involved

Back

How to do it

1. Grip a pull-up bar with a supinated grip shoulder-width apart. 2. Lift your body until your chin passes the bar. 3. Hold the top position with your elbows completely bent. 4. Lower controllably until your arms are fully extended.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Latissimus dorsiBrachialBrachioradialisPosterior deltoidPectoralis major sternal headTeres majorTrapezius lower fibersTrapezius middle fibers

Tips

- Maintain a supinated grip for greater biceps activation. - Lift your body by contracting your lats and biceps. - Lower controllably, fully stretching your arms.

Difficulty