BEGINNERS GUIDE TO CHIN UPS
Want to learn to do a chin up (or pull up) but think they are just too hard?
It can be done! Try these exercises to help your progression to your first chin up without assistance!
1. DEAD HANGS
Build your arm and grip strength by holding on and hanging. This is also great for spinal decompression.
2. ISOMETRIC HOLD
Jump up so that your chin is above the bar or handles, and stay at the top position.
3. ECCENTRIC CHIN UP
This is all about the negative movement - jump up and slowly lower yourself down.
4. ASSISTED CHIN UP
Using an assist pad on the machine or a band attachment, practice the full movement.
5. IT'S ALL YOU!
After practicing the previous exercises for a while, you'll get strong enough to do a chin up all on your own!
OTHER EXERCISES TO HELP BUILD YOUR STRENGTH:
bent over DB rows dead hang with scapular retraction lat pull downs inverted rows bicep curls
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