| Purpose: Develop the lattimus dorsi (lats). Strong stress is also placed on the biceps and forearms.
|
| Top |
| Equipment variations: Chinning bar or assisted chinning machine (i.e. Gravitron).
|
| Starting position: Take a overhand grip on the chinning bar with your palms facing away from your body. Gripping the bar with your thumbs over the bar allows for less bicep involvement and puts more focus on the lats. Lifting straps are also very helpful for this exercise, since your grip will usually fatigue before your lats. Grasp the bar with a shoulder width grip. Bend your knees and cross your legs to increase stability. Maintain this position throughout the movement.
|
| Top |
| Performance: Pull your body up toward the bar while keeping your lower body as still as possible. Try not to sway. Begin to arch your back as you approach the chinning bar. Slowly begin to descend back to the starting position. Keep your muscles tense throughout the movement and don’t over relax at the bottom position. This will help to decrease your chance of injuries. Perform the desired number of repetition. |
| Top |
