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Chin-Up
Muscles involved
If you want to take your back development up a notch using purely your bodyweight, the Chin-Up offers an incredible challenge. To progress steadily from beginner levels without breaking your technique, start by mastering slow negative reps or utilizing resistance bands until you can complete a full range of motion. As your strength increases, transition into strict repetitions while eliminating any swinging momentum from your legs. The secret to scaling up without losing proper form lies in controlling every inch of the movement, ensuring a deep stretch at the bottom and a complete contraction at the top, leading to steady gains.
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
Muscles worked
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
IntermedioSimilar exercises
Variations and complementary movements
