Chin-Ups
How to do it
- Set a wide bar on the high pulley and stand back a step.
- Take an overhand grip, arms straight, and hinge forward slightly at the hips.
- Keeping your elbows locked straight, pull the bar down in an arc to your thighs.
- Squeeze your lats hard at the bottom, then let the bar rise back overhead.
- Your elbows never bend - the moment they do, it becomes a triceps pushdown.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Lats 90%
- Biceps 75%
- Forearms 45%
- Rear delts 25%
- Mid-back / traps 20%
- Abs 15%
Other ways to train this
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Lat Pulldown
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Pull-Ups
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Close-Grip Pulldown
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V-Bar Pulldown
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Assisted Pull-Ups
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Straight-Arm Pulldown
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ISO-Lateral High Row
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Band Lat Pulldown
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Straight-Arm Band Pulldown
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Negative Pull-Ups
Photos and form cues from free-exercise-db, released into the public domain.
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