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Chin Up - Biceps & Back Exercise
The chin up is a body weight exercise
BWE where you hold on a bar and pull yourself up
with the strength of your biceps and your back mucsles.
Doing chin
ups with the palms facing your head is considered a biceps exercise,
while the chin up with the palms
facing away from you is considered a back exercise.
Biceps Chin Up:
Hands at shoulder width.
Back Chin Up: Hands at 2 shoulder widths.
Find more biceps & back exercises at weight
training main.
Technical description: Chin Up - Biceps & Back Exercise
- Hold the chin up bar with a reverse grip and with
the elbows fully extended.
Hands at shoulder width.
( reverse grip = palms facing you )
The arms are fully extended, but to protect elbow and wrist joints,
you should keep your grip firm.
Extend your knees and don't hollow your back.
( abs slightly contracted
)
Those who hollow the back while doing chin ups tend to create momentum
by swinging the legs.
DON'T SWING THE LEGS !
- Pull yourself up until your chin is over bar
level and exhale slowly.
The up motion can be slightly faster than the down motion.
Don't swing your legs, don't hollow your back.
- Then move back down
and inhale slowly.
Make sure you don't let yourself fall. ( risk of elbow injury )
Especially the lowest part of the chin up motion has to be executed
with a lot of sensitiveness.
Also keep your shoulders low.
A lot of people don´t extend their arms enough when they
move back down.
Extending the arms stretch biceps and back muscles, which makes
the training effect even better.
This illustration shows the full range of a chin up.
So if you are competing chin ups with a friend, both should extend
the arms totally and
then pull up until the chin is over bar level.
Trainer advice: Chin Up - Biceps & Back Exercise
- For a complete upper arm training without weight
lifting equipmentI recommend the chin up and the tricpes
push up.
- You can do chin ups anywhere... For example on
a tree.
Related instrctions: Chin Up - Biceps & Back Exercise
Videos: Chin Up - Biceps & Back Exercise
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