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Intensity: Vigorous 
Plane of Motion: Frontal
Equipment: Pull Up Bar
Target Muscle: Back
Chin Ups
  • Using a Pull up bar


  • With your body weight with a under grip


  • Grab the bar slightly narrow than shoulder width and retract your scapula 


  • With a steady pace, pull your chest to the bar and slowly bring it back down as far your range under tension


  • Once completing a repetition repeat process

Before                           After 

S. Retraction

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