Narrow Seated Chin up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- Narrow Grip Chin Up
Visualised Target Muscle Groups
Front
Back
How to: Narrow Seated Chin up
- Start by sitting with your legs extended in front of you.
- Grab the pull-up bar with a narrow grip.
- Engage your shoulders and pull your body upwards until your chin is above the bar.
- Lower yourself back down until your arms are fully extended.
- Repeat for the desired number of repetitions.
Common Mistakes
- Swinging the body to gain momentum.
- Not lowering fully to a dead hang position.
- Inadequate grip width leading to shoulder strain.
Modifications
- Perform with an assisted pull-up machine if necessary.
- Use resistance bands to assist in the pull-up.
Tips
- Maintain a straight back throughout the movement.
- Engage your core for better stability.
- Make sure to use a controlled motion to avoid injury.
Narrow Seated Chin up Alternatives
Tags
back
strength
pull-up
latissimus dorsi
fitness
body weight
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