Bent Arms Chin-up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Rhomboids, Trapezius, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Chin-Up with Bent Arms
How to: Bent Arms Chin-up
- Grab the chin-up bar with a supinated grip (palms facing you) and hang with your arms fully extended.
- Bend your elbows and pull your body upwards until your chin is over the bar.
- Lower yourself back to the starting position under control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Swinging the body instead of using the muscles.
- Not going all the way down on each repetition.
- Letting the shoulders shrug up towards the ears.
Modifications
- Use an assisted chin-up machine or resistance bands.
- Perform negative chin-ups if unable to do full chin-ups.
Tips
- Engage your core to stabilize your body.
- Focus on a controlled movement during both the upward and downward phases.
- Try to keep your elbows close to your body.
Bent Arms Chin-up Alternatives
Tags
back
strength
chin-up
upper body
body weight
pulling motion