Chin-Ups
Reps5 times
Calories burned146 kcal
LevelBeginner
Changing duration and load is available in our application
Grapple the horizontal bar with a reverse grip already shoulder-width apart. Try to keep your body straight. As you exhale, lift your body up. In the extreme position, the chin is above the level of the crossbar. Keep your elbows as close to your body as possible. Slowly lower yourself to the starting position.
How to perform the exercise
5 times
146 kcal
Control your movement and do not rush.
01
Grip
Grip the bar with a reverse grip, hands narrower than shoulder width, thumbs wrapped over the bar for control.
02
Start
Hang on straight arms with the body in one line and knees slightly bent. Do not swing.
03
Pull-up
Exhale and pull your body up, driving your elbows down and close to your torso.
04
Top
Rise until your chin clears the bar. Pause briefly with your shoulder blades squeezed together.
05
Lowering
Inhale and slowly lower back to a dead hang, fully extending your arms.
Variants
Beginner
Use a resistance band or assisted machine to make the pull easier.
Middle
Work with body weight through a full range without jerking.
Professional
Add weight on a belt and slow down the lowering phase.
Which muscles are working
Back and arms
Benefits of the exercise
Strength
Builds biceps and lower-lat strength.
Balance
Teaches you to keep the torso steady without swinging.
Simply
Needs only a bar and no extra equipment.
Contraindications
Acute pain in the elbows or forearms.
Recent elbow ligament injuries.
Medical prohibition of hanging and strength work.
Recommendations
Elbows
Keep your elbows close to the torso.
Tempo
Lower more slowly than you pull up.
Grip
Avoid an extremely narrow grip to spare the wrists.
