A chin-up is an exercise that can strengthen the latissimus dorsi muscles, which are commonly referred to as lats – the large, flat muscle on the back. Doing chin-ups can add width to the back, as well as strengthen the biceps and other supporting muscles in the back. Variations of the exercise can help target specific parts of the back, as well.
The exercise is a simple one and only requires a chin-up bar or any horizontal bar that is capable of supporting the weight of the person. Using a supinated grip where the palms are facing the body, the exercise is completed by grabbing the bar and lifting the body upward until the upper chest is level with the bar. By contrast, using a pronated grip where the palms are facing away from the body is a pull-up, not a chin-up. The exercise should be done from a dead hang with the arms fully extended, and the lifting motion should be done with the lats and not the biceps. If the motion is initiated by pushing the shoulder blades toward each other, it will ensure that the exercise targets the lats and not the biceps.
Beginners may need assistance when starting to do this exercise. Many gyms have an assisted chin-up machine that will take off a certain amount of body weight to make the exercise easier. The machine should be used to build up strength in order to progress to unassisted chin-ups.
Any number of sets and repetitions can be performed. When fist beginning, a person should attempt as many as possible before resting. The exercise should be repeated until it is impossible for a person to do even one chin-up. This information can be used as a baseline for deciding how many repetitions and sets should be done.
There are many variations that can be done to work different ranges of muscles and keep the exercise interesting. A towel chin-up involves wrapping a towel around the bar and holding on to the towel instead of the bar. This can also be done with the triceps attachments for a cable pull-down machine. Variations exist that can increase the difficulty of the exercise. One variation is the sternal chin-up: instead of stopping when the upper chest reaches the bar, the exercise is continued until the sternum is level with the bar.
A one arm chin-up involves grasping the bar with one hand, and pulling up with only that arm. This is a very advanced technique. To make it easier, it can be performed with one hand holding the bar and the other hand holding the wrist of the arm grasping the bar. If the exercise becomes too easy, wearing a weight belt and attaching a weight can increase the difficulty.
