Squeeze your shoulder blades together and down, and bend your elbows to pull yourself up until your chin reaches or passes the bar. The general form for a chinup is the same as for the pullup, but you use an underhand, shoulder-width grip, with your palms facing the ceiling. Start with your arms extended, but a slight bend in your elbows. Squeeze your shoulder blades together and down, and bend your elbows to pull yourself up to the bar. Because your palms are facing up, the chinup is mostly a shoulder extension movement -- you move your upper arms down and to the rear.
The pullup is a shoulder adduction movement. You move your upper arm down to your sides. Chinups and pullups target your back muscles, specifically the latissimus dorsi, which is the large muscle that runs down your back on each side of your spine. Both exercises also work your biceps muscles. The underhand grip of the chinup pulls your biceps into the exercise more than a pullup.
Compared to the chin-up, the pull-up hits your lower trapezius and your lats better, making it less of a chest and arm workout and more of a back workout. See more information about the differences of pull-ups and chin-ups. Also known as a parallel grip , with this move you do a pull-up while your palms face each other. A hammer grip pull-up is harder than chin-up but easier than a pull-up. This neutral grip puts less strain on the shoulders and reduces the pressure on your wrists.
Athletes also love the hammer grip because it emphasizes the biceps, making it perfect for arm day. If you want to activate your chest muscles and build your pecs, move your hands closer together. The narrower your grip, the more you use your chest muscles. Fitness enthusiasts who like to do weighted pull-ups where you attach weights to yourself with a belt also tend to use narrow-grip hand positions because your chest is stronger and allows you to lift a heavier load.
If you want to work your back more, move your hands further apart. A wider grip moves the focus off of your pecs and burns more of your back muscles.
Pros love this move. With a mixed grip pull-up , one hand faces outward and one hand faces inward. If you do this variation, switch your hands every other set to avoid creating a muscle imbalance.
This move is for advanced athletes. Start with a wide grip pull-up. Raise your body to the top of the bar like you typically would, but move your torso at an angle up towards your left hand.
Repeat, but more in the opposite direction. The muscle up is a challenging variation of the pull-up and adds in a tricep workout. Start in a wide grip pull-up and haul yourself up towards the bar. As you reach the top, pull your chest up over the bar and straighten your arms until your waist is level with the pull-up bar. Pause, then lower yourself back down. At the end of your workout, add some towel ups. The purpose of towel ups is to strengthen your grip-strength.
Hang a towel over your pull-up bar and hold onto the towel to complete a pull-up or chin-up. The instability of the towel works your core while having to hold onto the soft towel, as opposed to the steady bar, works out all the muscles and tendons in your hands and wrist.
Are you looking for a suitable pull-up bar with various grip positions? Go check them out now! Pull-ups for pros - 10 more advanced pull-up variations. Since more accessory moves are involved to pull the body over the bar, lifters may find that this variation is easier in comparison. Although it still targets the upper back, lifters may have a hard time isolating and engaging their lats during the motion. Outside of hand position, both pullups and chinups may prove to be trying for many guys simply due to lack of flexibility.
Since many lifters spend their day hunched forward in front of a computer, they tend to exhibit a rolled-forward posture—not the best for getting your chin over the bar. According to Dean Somerset , C. To alleviate this problem and improve performance on both variations, perform some soft tissue work on the chest prior to starting a workout.
Also, direct your attention to pinning the shoulders down and back to engage the lats. To build your back plus increase your relative strength strength relative to bodyweight , incorporate both pullups and chinups into your routine multiple times throughout the week.
Rather than utilizing momentum to power yourself over the bar, keep your form strict to see immediate improvements in strength. Improve your upper-back strength by incorporating these workouts that hit both strength and volume into your routine.
Perform the following lift either chinup or pullup at the beginning of your routine or secondary to a main lower-body lift like squats or deadlits.
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