What are chin ups and pull ups?
Chins ups and pull ups are multi-joint compound exercises where you pull
yourself up and down by your arms to lift your own body weight. This works
in the opposite way to dips during which you lower
and raise your body.
Which muscles do chin ups use?
Chin ups target your lat muscles (latissimus dorsi) and also use your
biceps.
Kinds of chin ups and pull ups
Chin ups are performed by using an underhand grip, around shoulder width.
Pull ups are usually performed using an overhand grip, wider than the
shoulder width grip used for chin ups.
Preparing for Chin ups and pull ups
Hang from a pull up bar, using the appropriate grip (underhand for chin
ups, overhand for pull ups). Take a deep breath.
Performing Chin ups and pull ups
Pull your body up until your chin is above the bar. Avoid swinging your
body during the lift. Maintain a controlled, smooth motion. Focus on
contracting your lats during the lift. Lower your body again in the same
controlled manner until you are back in your starting position, ready to
perform another lift.
