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Back Exercises

Chinup

The chinup is a bodyweight exercise that trains the back and biceps. The exercise places more emphasis on the forearms and biceps vs. a traditional pullup.

Instructions

  1. 6030_A
    Grab a pullup bar with a shoulder-width, underhand grip. Hang at arm's length and pull your shoulder blades down and back so that your shoulders are as far from your ears as possible.
  2. Chinup
    Pull your chest to the bar as you squeeze your shoulder blades together. Pause, then lower your body back to the starting position.

Trainer’s Tips

  • Don't stop short of the bottom position. Come to a dead hang at the bottom.
  • Don't stop short of the top position. Finish the rep by pulling your chest to the bar.
  • Don't pull through your wrists. Drive your elbows behind you.
  • Avoid rounding in your upper back. Keep your chest up and shoulders back.

Advanced variations

Routines with this exercise

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