The Chinup

The Chinup is similar to the pullup but with your palms facing you. As such, you will engage the biceps more than the pullup while still working the lats. Also, involved are the traps, rhomboids and abdominals.

Place your hands on the bar just outside shoulder width, palms facing away from you. As you initiate the pull, imagine trying to pull through your elbows, while drawing the shoulder blades down and together. Pull until your chin is near the bar, but do not reach your chin up and over. You want to maintain a neutral spine position. Related to this, keep your core braced and avoid over arching the lower back in an attempt to touch the bar to your chest.

As you lower back down, keep the muscles of the back engaged as you lower to an arms extended position.