Many people find this strength exercise difficult because they have to pull their own body weight up. The chin-up trains the back, shoulder and arm muscles, especially the latissimus dorsi (latissimus dorsi) and biceps, and strengthens the fingers, hands and forearms. The abs also get a good workout, because they have to keep the entire torso stable. This exercise is recommended for grappling, wrestling, and pulling sports, such as martial arts or climbing. You need a stable bar in a gym or outside on a climbing frame, or a bar in the doorway at home.
How
Place hands shoulder-width on the bar, palms facing the body. Hang with knees slightly bent and head upright. In one smooth motion, pull the body up until the chin is above the bar, then slowly lower it to the starting position. The arms should be fully extended when the chin-up is complete.
Do it well
Keep the core muscles tense, otherwise the body will sway.
Warning
Lowering back to the starting position too quickly can overextend the elbow and dislocate the shoulder joint.
Variation
Light
Use a spotter to build strength if you’ve never done the exercise before and find it difficult to maintain proper technique. In the starting position, bend the knees so that the spotter can support the ankles. If necessary, push yourself against this support to pull the body up.
Heavy
Try a pull-up to work the muscles in the middle of the back. The pull-up is done in the same way as the chin-up, except the hands are on the bar with the palms facing away from the body. This technique is favored in the military and emergency services.
Active muscles
- Trapezius
- Achterste deltoideus
- Teres minor
- Teres major
- Biceps brachii
- Brachialis
- Brachioradialis
- Latissimus dorsi
- Rhomboideus major
- Rhomboideus minor