Underhand Chin-up

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Instructions Preparation Step up and grasp bar with underhand shoulder width grip. Execution Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat. Comments Easier To decrease difficulty, use assisted machine, assisting partner, or self assisted by placing feet on bench or floor under bar. Machine Assisted Partner Assisted Self-assisted Harder Added weight can be placed on dip belt or dumbbell can be placed between ankles to increase intensity. Weighted Underhand Chin-up.

Classification  Utility: Basic  Mechanics: Compound  Force: Pull Muscles Target Latissimus Dorsi Synergists Brachialis Brachioradialis Teres Major Deltoid, Posterior Rhomboids Levator Scapulae Trapezius, Lower Trapezius, Middle Pectoralis Major, Sternal Pectoralis Minor Dynamic Stabilizers Biceps Brachii Triceps, Long Head