How to do chin up biceps and back exercises

This is an animated body sculpting tutorial for chin up biceps and back exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning chin up biceps and back exercises.

How to do Chin Ups - Biceps & Back Exercise

The chin up is a body weight exercise BWE where you hold on a bar and pull yourself up with the strength of your biceps and your back muscles. Doing chin ups with the palms facing your head is considered a biceps exercise, while the chin up with the palms facing away from you is considered a back exercise. Biceps Chin Up: Hands at shoulder width. Back Chin Up: Hands at 2 shoulder widths.

Description: Chin Up - Biceps & Back Exercise

* Hold the chin up bar with a reverse grip and with the elbows fully extended. Hands at shoulder width (reverse grip = palms facing you). The arms are fully extended, but to protect elbow and wrist joints, you should keep your grip firm. Extend your knees and don't hollow your back (abs slightly contracted). Those who hollow the back while doing chin ups tend to create momentum by swinging the legs. DON'T SWING THE LEGS!
* Pull yourself up until your chin is over bar level and exhale slowly. The up motion can be slightly faster than the down motion. Don't swing your legs, don't hollow your back.
* Then move back down and inhale slowly. Make sure you don't let yourself fall (risk of elbow injury). Especially the lowest part of the chin up motion has to be executed with a lot of sensitiveness. Also keep your shoulders low. A lot of people don´t extend their arms enough when they move back down. Extending the arms stretch biceps and back muscles, which makes the training effect even better. This illustration shows the full range of a chin up.