Purpose/ Benefits

The chin up is an effective pulling exercise that engages the back muscles and the biceps. This exercise is beneficial for those who want to increase both grip and overall strength. In addition, this is a versatile exercise that requires little equipment and set up, which makes it easy to incorporate into a workout program.

Execution and how to perform this exercise:

1. Stand underneath a bar

2. Place hands shoulder width apart

   1. Have palms facing towards you

3. Ensure that:

   1. Shoulders are down and away from ears

   2. Core remains braced

4. Pull your body upwards until the chest is close to touching or touches the bar

5. Lower the body with control until the arms reach full extension

6. Repeat steps 3 to 5 for 10 to 12 repetitions of 2 to 3 sets