Wide 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, Brachioradialis, Teres Major, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Wide Grip Pull-up
Visualised Target Muscle Groups
Front
Back
How to: Wide Chin-up
- Grab a pull-up bar with your palms facing away and hands wider than shoulder-width apart.
- Hang from the bar with your arms extended and engage your shoulder blades.
- Pull your body upward until your chin is above the bar, keeping your elbows close to your body.
- Lower yourself back to the starting position in a controlled manner.
Common Mistakes
- Swinging the legs or using momentum.
- Not engaging the core.
- Letting the shoulders rise towards the ears instead of keeping them down.
Modifications
- Perform with a resistance band for assistance.
- Try negative chin-ups if you cannot perform a full chin-up.
Tips
- Keep your body straight throughout the movement.
- Focus on pulling with your back rather than your arms.
- Breathe out while pulling up, and breathe in while lowering down.
Wide Chin-up Alternatives
Tags
back
pull-up
strength
upper body
muscle building
bodyweight
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