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Exercise Description |
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Main Target Muscles |
Lats |
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Secondary Target Muscles |
Abs, Biceps, Shoulders, Upper Back |
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Workout Type |
Strength |
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Gym Gear |
Bodyweight |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Pull |
Target Muscle: Lats
Chin-Ups Overview
The chin-up is a great exercise for toning your arms, shoulders, and back muscles and improving your grip strength. In addition, chin-ups help improve your posture by correcting imbalances in your upper body muscles. As a result, you may find that you stand taller and have less pain in your back and neck. Furthermore, chin-ups are a great way to boost your mood and energy levels.
The act of pulling your body up against gravity gives you a sense of accomplishment and provides a great upper body workout. As an added bonus, you can do chin-ups almost anywhere with a little bit of creativity.
How to Do
- Start by standing up tall and grasp the bar. Next, tilt your head back and look at the ceiling. Make sure you feel a stretch in your neck.
- Take a deep breath, squeeze your glutes and abs hard, and brace your core. While contracting the lats, drive the elbows straight down to the floor.
- Pull your chin towards the bar until the lats are totally contracted, then slowly lower yourself back to the start position and do as many repetitions as directed.
Chin Ups Tips
- Keep your core engaged, and avoid swinging your body as you pull yourself up.
- Use slow, controlled movements and focus on contracting your neck and chin area muscles.
- Drive through the elbows.
- Be sure your shoulders are back and down and not rounded.
- If the bar is high, keep your legs straightened out in front of your body.
- Do not hyperflex your lumbar spine by bracing your glutes and abs.
