Chin-Up

A pull-up variation performed with palms facing toward the body, emphasizing biceps and lats engagement with the chin rising above the bar.

Instructions

1. Grab the pull-up bar with the palms facing your torso and a grip closer than shoulder width.
2. Keep your torso as straight as possible while creating a slight curvature in your lower back and sticking your chest out. This is your starting position.
3. As you breathe out, pull your torso up until your head is around the level of the pull-up bar.
4. Concentrate on using the biceps muscles to perform the movement. Keep the elbows close to your body.
5. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position with arms fully extended.
6. Breathe in as you perform this portion of the movement.
7. Repeat for the prescribed amount of repetitions.

Tips

• Keep the upper torso stationary as it moves through space
• Only the arms should move; the forearms should only hold the bar
• Minimizing back involvement maximizes biceps stimulation
• For progression, add weight using a dip belt
• For regression, use resistance bands or an assisted pull-up machine