This exercise is also known as: Chin ups, Close Grip Chin Ups, Close Grip Chins, and Chin pull ups.

MAIN PURPOSE OF THIS EXERCISE IS: To develop the back muscles, widen the lower lats, and develop the serratus.

Chin Ups Exercise Images :

chin pull ups

Position 1

chin ups

Position 2

How to do Chin Ups Exercise Instructions :

  • Grab the bar with overhand grip.
  • Hang your body from the bar with straight arms.
  • Slowly pull yourself up to the position where your chin is higher than the bar.
  • Lower yourself slowly back to the starting position.

Chin Ups Exercise Bodybuilding Tips:

  • Inhale when you are going down, exhale when you are going up.
  • One of the basic exercises for developing and strengthening the back muscles
  • Excellent exercise to widen the lower lats and develop the serratus.
  • You can perform this exercise using a chinning bar or close grip triangle device.
  • Always be careful when you use additional weights especially if you use heavy weights.
  • Do as many reps as possible at a time, (example 4 to 6 reps) until you reach a total of 50 reps, make more sets.
  • The stronger you get, you will need fewer sets to get to 50 reps.
  • To get best results pull yourself up and try to reach a position when your chest nearly touches your hands.
  • Lower yourself slowly back to the starting position.
  • Don't use your legs to help yourself while performing this exercise.

How to do Chin Ups GIF Illustration.

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Related :

Pull Ups - Back Exercises

Back Exercises


Written by Daniel Jakov.