CHIN UP REVERSE GRIP

Muscles Trained :
Latissimus Dorsi, Teres Major, Trapezius (inferior portion), Biceps, Brachialis, Brachioradialis, and Pectoralis Major

Joint Actions :
Shoulder Adduction, Elbow Flexion

Instructions :

1. Grasp a hanging bar with a supinated (underhand) grip slightly wider than shoulder width apart.
2. Extend (straighten) the arms, hanging from the bar.
3. To begin the movement, pull yourself upward, flexing (bending) the elbows until your chin is at the level of the bar.
4. Exhale throughout the upward movement phase.
5. Lower your body in a controlled fashion.
6. Inhale throughout downward movement phase.
7. Repeat movement for desired number of repetitions.

Variations :

1. Perform exercise with a wide, greater than shoulder width grip.

Common Mistakes :

1. Kicking legs for momentum at the beginning of the upward movement phase.

- Back to Index of Lifts -