If you need a break from regular pull-ups, chin-ups can be an excellent alternative. The grip position on this exercise is reversed, so you’ll stimulate the muscles in a different manner and this will lead to more emphasis being placed on the biceps rather than strictly the back.
You’ll still get great lat and upper back activation with this exercise however, so don’t think you’ll be shunned in those areas. You can still most definitely use this as a powerful back builder.
As you perform this move, again, keep the body as stationary as possible, avoiding swinging it back and forth as you do your reps.
If you can do more than 10 reps, here again, try adding some weight to make it more challenging.
execution
- 1Hang dead on the bar, holding it with an underhand, shoulder width grip
- 2Look up slightly and keep feet together
- 3Pull yourself up, until the chin is at bar level
- 4Hold peak flexion briefly and return down slowly on the eccentric portion
