StrengthIntermediateBackBicepsForearms
Movement atlas
Chin-ups
Tractions en supination
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Muscles
- Back, Biceps
- Equipment
- Pull up bar
Description
Hang from a bar with palms facing you, pull the chin above the bar, then lower under control.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Grip the bar with palms facing you and hands about shoulder-width apart, then hang with straight arms and engaged shoulder blades.
- 2Drive the elbows toward the ribs until the chin clears the bar, then lower under control to full extension.
Common Mistakes
- Swinging or kicking the legs to clear the bar.
- Shrugging the shoulders toward the ears or repeatedly cutting the descent short.
Tips
- Grip the bar with palms facing you and hands about shoulder-width apart, then hang with straight arms and engaged shoulder blades.
- Drive the elbows toward the ribs until the chin clears the bar, then lower under control to full extension.
Equipment
Pull up bar
Related Exercises
Progressions
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Regressions
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Equivalent Exercises
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