Weight Training 101: Chin-Ups

Primary Muscle Group(s): Back (latisimmus dorsi). Also works arms (biceps and forearms) and shoulders (teres major).

Proper Position: Grasp the overhead bar using a supinated grip (palms facing in) approximately shoulder width. Grasp the bar with the arms slightly bent with the elbows pointed away from the body. Spine should be neutral and head should be pointed forward.

Proper Technique: With a slight bend at the elbow joint, pull your upper body towards the bar. You thighs should be in line with your torso. Retract and adduct the scapula (shoulder blades). Pull up until your chin is elevated above the bar without moving your neck.

Essential Tips: Remember to inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric). Do not allow your body to swing - keep your legs stationary throughout the whole movement. Pause for one second at the top of the movement and adduct the scapula and contract the biceps. Return all the way to the starting position, but do not allow your arms to lock out at the bottom of the movement.

Phil's Notes: Chin-Ups and Pull-Ups and clearly the most effective exercises for building back strength and definition. Right up there with doing leg squats, these exercises are tough and the reason why many people shy away from them. Working out is not supposed to be easy! You will not improve on something if you do not stick with it. If you do with Chin-Ups and Pull-Ups, you will find yourself with some nice gains on back strength, width and thickness. Gains that you do not get from adhering to the comforts of just doing cable movements and using back machines. Try to include a Chin-Up or Pull-Up movement with every back routine. Kicking your legs and hips to help get your chin up over the bar is not the correct way to do a Chin-Up. For complete isolation, the lower body should be still and you want to pull your upper chest--and not your chin--to the bar. When starting your Chin-Up movement, visualize your lats doing the bulk of the the work, not your arms and shoulders. If you struggle doing 1 Chin-Up, do not quit on them or be afraid to humble yourself. If you have to, make your routine 10 sets of 1 repetition with a short rest between each set. Increased repetitions will definitely come with time.

Exercise Description Source: Fitness: The Complete Guide by International Sports Sciences Association.