The chin-up is an age-old exercise that you may be familiar with from gym class, yet it is an effective form of weight training that will target the lats in your back, as well is your bicep muscles.
This basic exercise can be used by both men and women, yet it is often something that is simpler for men to do because they normally have more upper body strength. This exercise is very similar to a pull-up, except that the hand position is different.
This exercise will be performed with your palms facing toward you, and a pull-up is normally performed with your palms facing away.
Start out this process by purchasing a chin-up bar for your home or using one available at your gym. You can begin by hanging for several seconds until you can reach the position of comfortably pulling yourself up with your chin completely above the bar.
If you have a weak upper body to begin with, you can also stand on a chair or use machines at the gym that offer assistance. If that is the case, don’t worry because you will soon improve the strength of your arms and back so that you can do this exercise flawlessly in no time!
Once you have pulled your chin above the bar in this motion, hold the exercise for several seconds until you slowly lower yourself back down.
Repeat this exercise 10 times for one set, and try to do two sets if possible. It is important to remember that this is a difficult exercise because it uses the resistance of your body weight, so you do need to expect that it will take some time to build strength.
The important thing to focus on in this exercise is that it is a slow and controlled motion so that you are not jerking or swinging back and forth to cause strain to your back.
In fact, you will see even greater results in this exercise if you lower back down as slowly as you pull up so that you are working out your biceps and back the entire time.
After you have mastered the basics of this exercise, continue to increase your repetitions and sets as you build definition in your arms and back.
If you find that this exercise is no longer a challenge, you can also add a weighted vest or ankle weights to increase the resistance and further workout your upper back and arms!