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
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.
Demonstration Video
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Instructions
- Attach the suspension system to the crossbar and hold the handles with a neutral grip so that your palms are facing each other and your arms are slightly wider than shoulder-width apart. Hang on the handles with your arms fully extended.
- Lower your elbows and pull yourself up until your chest is flush with the handles. Rotate your arms so that your palms are facing you at the top
Tips
- Be sure to rotate your arms so that your palms are facing you at the top of the pose.
- Don't stop before the top position. Finish the rep by pulling your chest towards the handles.
- Don't stop before the bottom position. Come to the dead hang at the bottom.
Alternative Exercises
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...
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