Reverse grip chin ups use a fixed bar to work the muscles in your back, chest, shoulders and arms. The reverse grip is achieved by holding onto the bar with one palm facing towards you and one facing away from you.
Getting Started
You will need a fixed bar positioned high up enough so that your feet don't touch the floor when you are hanging from it. Hold onto the bar using the reverse grip, with your hands about shoulder-width apart and your arms stretched out straight.
Performing the Exercise
To perform the chin up, slowly bend your elbows and use the strength in your arms and back to pull yourself up. Your stomach muscles will also have to work to keep your body from swinging too much. Stop when your chin is level with the bar then slowly lower yourself back to the starting position. Make sure you swap hand positions so that you do an even number of repetitions with each hand facing inward and outward.
Variations
Once you have mastered the basic chin up, increase the intensity by holding a dumb bell between your legs as you perform the lifts or by using a weighted belt around your waist. A second alternative is to widen your grip, which makes the exercise harder and requires you to use your upper back muscles to a greater degree.
Precautions
If you have trouble performing reverse grip chin ups, you can start with the easier version with both palms facing toward you. Another option is to ask someone to spot you. This person can gently hold your legs as you pull up, gradually reducing the level of support as you get stronger.
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