are a great exercise for the Lats, biceps and mid back. A
standard chin-up is performed with the palms inwards or supinated.
A more advanced variation is the wide grip chin up. When performing
chin-ups, make sure not to swing or jerk as momentum will
make the exercise less efficient and promotes injury. During
the chin-up, the lats, teres major, rear delt and traps contract
to bring the arms down (or body up). The biceps contract to
bend the elbow. The lats are the largest muscles of the upper
body and the most powerful movers of the shoulder joint. Over
developed lats muscles can have ahuge negative impact on the
integrity of the shoulder and spinal joints. An easy way to
check the flexibility of your lats is to stans with your arms
hanging at your sides. If your hands naturally face inwards
toward your body, you're doing well. If your hands are more
than slightly turned inwards and to the back of the room,
your lats are too tight. Lay off the chins and and simply
hang from the bar for 30sec-1min to stretch out.
position: Grasp the overhead
bar with hands wider than shoulder width. Hang from the bar
with tension in your elbow and shoulder joints.
Pull your body up with a clean, controlled movement until
your chin clears the bar. Lower slowly to starting position
OVER THE IMAGE WITH YOUR MOUSE TO SEE MOVEMENT*