Type: Compound
Primary Muscles: Biceps brachii, latissimus dorsi
Secondary Muscles: Trapezius, rhomboids, posterior deltoids, forearms, core, pectoralis major
Exercise Key Form:
1. Hang from a bar with an underhand (palms facing you) grip, hands shoulder-width apart.
2. Pull your chin above the bar by bending elbows and squeezing shoulder blades together.
3. Lower with control to full arm extension.
NASM-CPT Tip: Keep chest up, core engaged, and avoid swinging.
Why This Exercise Is Important:
Chin-ups target the biceps more than traditional pull-ups and help build a strong back while improving arm aesthetics and pulling mechanics.
Alternate:
Underhand Pull-Ups, Supinated Pull-Ups
