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Afternoon Lift: Back / Shoulders Volume 05


Chins (Pull-Ups or Chin-Ups)

Target Muscles: Latissimus dorsi, Trapezius, Rhomboids, Infraspinatus, Teres major, Teres minor, Biceps, Posterior deltoids, Forearms

Starting Position:

1. Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards.

2. Your arms should be fully extended and your ankles crossed.

The Movement:

1. Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest.

2. Pause for a second or two; then slowly lower back to the starting position.

Tips:

• Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles.

• Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back.

• Ensure your trunk and thighs maintain a straight line.

• Do not shorten the return phase of the movement - extend your arms fully.

Variations:

Behind neck: This variation places extra emphasis on the rhomboids and posterior deltoids. Pull yourself up until the base of your neck just touches the bar.

Close grip: This variation places more stress on the lower lats and biceps. Use either an overhand or underhand grip, with your hands shoulder width apart.

Parallel grip: This variation works the lower lats as well as the middle, adding thickness and density to these regions of the back. Hook a triangle bar over the chinning bar and pull yourself up so that your mid-chest touches the triangle bar.

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