Chin Ups

A favourite exercise for weight trainers seeking to develop strength and width to the upper back. Chins really do help bring out those latissimuc dorsi muscles. When fully developed the lat muscles give the back that distinctive wide appearance, almost like you can spread wings!

Chin-ups are a difficult exercise to master, the main reason is they require a certain amount of upper-back strength before people can do 8-10 reps comfortably. However chins are necessary if you want to build upper back muscularity and size.

How to do Chin Ups:

Grab on to a secure bar just above head height using an overhand grip, let your body hang free at arms length. Gently pull your whole body up using the arms making sure the elbows remain outwards. Pull until your chin goes past the bar, at this point try to arch the back inwards slightly as this helps the lats contract fully. Hold at the top for a split second then gently lower the body back to the starting position.

This is an advanced exercise so beginners should work on the lat pulldowns machine until the back is strong enough to perform at least six comfortable reps of chin-ups.

Chins Start:

Chin Ups Mid point:

Breathing technique when chinning.

Exhale as you pull your body up, inhale as you lower back to the hanging position.

Chin Up exercise tips:

There are numerous variations of the chin up. The bar can be gripped over or underhand, plus there can be different variations of hand width grip. The bar can be pulled to the front or the back of the neck. A good variation of chin-ups is using a narrow, underhand grip where hands are only about an inch apart, as the arms pull the body up the elbows are pointing in front of you rather than outwards like in regular chins. This style of chins tends to place great stress on the biceps helping to build strength in the arms, in fact training hard to develop strength on the chin up will help build bicep arm size.

A training partner can help you squeeze out those extra few reps when exercising with chins by holding the feet.

Don't jerk the body up from the hanging position as it can be easy to pull a back muscle.

Once you can complete ten reps easily try hanging a small weight from a weight lifting belt to increase intensity.
 

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