Chin-ups or pull-ups are a strength training exercise used to develop the lattisimus dorsi or back muscles. If you have difficulty doing chin-ups, don't give up hope. Executing a chin-up can be a challenge if you can't fully extend your arms. You can still reap the benefits of the exercise without cutting chin-ups out of your workout.
Chin-ups Using Spotter
Step 1
Step up to the chin-up bar. Stand on an aerobic step or flat bench to reach the bar if necessary.
Step 2
Grip the bar with your hands spaced shoulder-width apart. Face your palms down.
Step 3
Jump up and hold your body weight, while you cross your feet behind you.
Step 4
Have a friend immediately grab your feet to help support your body weight.
Step 5
Pull your body up toward the bar. Attempt to clear the bar with your chin.
Step 6
Lower your body as far as your arms will allow. Repeat the exercise for three sets of 10 repetitions.
Assisted Pull-Up Machine
Step 1
Set the pin at the desired weight. The assisted pull-up works against gravity to lift your body. Select a heavier weight for more assistance.
Step 2
Hold the pull-up handles.
Step 3
Place your knees on the pad.
Step 4
Release your body down and try to extend your arms as far possible.
Step 5
Pull your weight up to the top of the movement. Repeat the motion for three sets of 10 repetitions.
References
- Body Building.com: Improving Chin-up Performance
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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