Home / Fitness exercises / Pull-ups / Back / Upper Back / Latissimus dorsi / Undergrip Pull-Ups / Chin Ups

Pull-ups with undergrip / Chin Ups

Another variation is the pull-ups with the underhand grip, also known as Chin Ups. Once again, you can find advice on body posture and execution to effectively incorporate underhand grip pull-ups into your training.

Body position

You now assume the starting position for pull-ups. Your hands are on the upper grip. Your entire body is straight, and your back is upright. However, this time, you opt for the underhand grip. This means that you rotate the inside of your hands towards your body.

Movement execution

With the power from your back and arms, pull your body upward. Exhale as you pull up. Ensure that you don't move your entire body. You simply bend your arms to stress your biceps. In the end position, your head is at the level of the grip. The lower and upper arms form a right angle. Inhale as you move your body back to the starting position. Make sure to perform the backward movement at a moderate pace.

Stressed muscles and common mistakes

Additional details about the involved muscle groups and frequently made errors in performing Pull-ups with an underhand grip, also known as Chin Ups, can be found on the Pull-up webpage.

Alternative variants to pull-ups with an undergrip / Chin Ups

To make your training more diverse, you can also resort to similar exercises or other variations of Pull-ups with an underhand grip / Chin Ups.

Pull-ups with parallel grip / hammer grip

The fundamental exercise for the Latissimus can also be performed with a neutral grip, hammer grip, or parallel grip. In Pull-ups with a parallel grip, you grab the bar with two parallel handles. Therefore, your fitness equipment in the studio needs to have the appropriate conditions for your palms to face each other. A simple pull-up bar is not sufficient here. Using the hammer grip in Pull-ups strengthens both your biceps and your Latissimus.

Wide grip pull-ups/pull ups

If you opt for Pull-ups with a wide grip, you work on the Musculus brachialis and your Latissimus. Pull Ups are said to particularly engage the broad fibers of the Latissimus. So, if you aim for a broad back, Pull-ups with a wide grip are the ideal basic training exercise.

Classic pull-ups with an overhand grip

A genuine classic in back training, Pull-ups with an overhand grip primarily target the Latissimus, while the trapezius muscles and biceps provide support. In the classic variation, you choose a shoulder-width grip. Overhand grip Pull-ups are especially challenging, and beginners often struggle to handle their entire body weight. However, there are many exercise variations for the Latissimus that can prepare you for classic Pull-ups with an overhand grip.

Comments

There are no comments yet.

Add comment