Pull · Experienced
Chin Up
A pull up with your palms facing you, which brings in more biceps and is often the first one people achieve.
Demo by Maya, an AI coach. Its start and end, as stills.
- Works
- lats, biceps; also upper back, forearms, abs
- Kit
- Pull-up bar
- Dose
- 3 to 8 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Check the bar is secure, then hang from it with your hands about shoulder width apart and your palms facing you.
While you move
- Shoulders down first
- Pull your chest to the bar
- Chin clears the bar
- Lower slowly to a full hang
Avoid
- Swinging or kicking
- Half reps at the top only
- Shrugging up toward the bar
Take care if you have trouble with your shoulders or working with your arms overhead.