Chinup
Chin up is one of the best bodyweight exercises to target the muscles in your arms, specifically the biceps brachii and the brachialis. Chin-ups improve your grip strength.
ADVANCED
Band-Assisted Chinup
Band-Assisted Chinup is a great bodyweight exercise that targets the muscles in your arms, specifically the biceps brachii and the brachialis, your elbow flexor muscles. This exercise activates brachioradialis muscles in your forearms, which increases grip strength.
Demonstration Video
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Target Muscles
Instructions
- Wrap a band around a drawbar and pull it tight. Place the other end of the band under your foot or knee.
- Grasp the pull bar with your lower hand, slightly wider than shoulder-width apart, and fully extend your arms.
- Pull up until your chin is over the bar. Make sure you actively contract your back, pulling your elbows in, keeping your head position neutral and your eyes straight forward.
- Lower your body until your shoulders and arms are fully extended and in the starting position.
Tips
- Don't stop before the bottom position and come to a dead hang at the bottom.
- Don't stop before the top position. Finish the repetition by pulling your chest towards the bar.
- Do not pull by the wrists. Drive your elbows behind you.
- Avoid rounding in the upper back, and be sure to keep your chest up and your shoulders back.
Alternative Exercises
Close-Grip Chinup
Close-Grip Chinup is an effective exercise for building your bicep muscles. Use a supinated grip (palms facing toward you) and use a short range of motion to lift your chin above the bar and slowly lower yourself back down.
Suspended Chinup
Suspended Chinup is a variation of standard chin-up exercises that build muscle and strength in the upper back and biceps and stabilize strength in the core and shoulders.
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