CHAPTER 73

Chin-Ups

“This one is simplicity itself. Find a bar and chin is what you do, and thicker, wider lats are what you get.”

– Greg Zulak, MuscleMag International contributor, discussing the most effective exercises.

Remember those physical fitness tests you performed in junior high and high school? Each student performed as many chin-ups as possible and was then ranked according to national scores. Arguments have raged over whether these tests were a good idea, but regardless, why did we stop doing chin-ups? Whether or not machines are the reason, the decline of chin-ups seemed to coincide directly with the increasing popularity of pulldown machines. Some people call the lat pulldown the lazy man’s chin-up.

Chin-ups are the best back-widening exercise. In fact the top bodybuilders of all levels make them the mainstay of their back routines. They are an important part of building that great V-shape. When doing the movement, concentrate on pulling with the large back muscles (latissimus dorsi) and not the biceps and forearms. And don’t drop back to the starting position in such a manner that you practically yank your arms out of the shoulder sockets. Do the exercise nice and slow.

Chinning is tough – but the effort is worth it.
Photo of Joel Stubbs by Robert Reiff

Chins primarily work the large latissimus dorsi muscles (lats). They also stress the smaller back muscles such as the teres major. Finally, the rear delts and biceps are brought into play. You will find that by pulling to the front, the lower parts of the lats are worked the most. Conversely, pulling behind the head stresses the upper section. Keep in mind that these divisions are not carved in stone, and at the beginning level, it is adequate to do either one. If you have the strength, you might alternate the two on the same day or alternate days. Also keep in mind that behind the head chin-ups can put extra stress on the rotator cuff complex.

HOW TO DO CHIN-UPS

You will need access to an overhead bar to perform this exercise. Most Universal multi-stations have one attached, but a wall-mounted version is just as good. Jump up and grab the bar with a grip about twice your shoulder width. Now pull yourself up and try to touch the bar with your chest. Lower back to the starting position in a controlled manner. If you find the wide-grip version too difficult, try taking a shoulder-width reverse grip (i.e. your palms are facing you). If even this version is too difficult, most gyms have an assisted chin-up machine that will help you. You simply stand or kneel on a pad and add weight to the assisting stack. Unlike other machines, with this one your goal is to use less and less weight until you can lift your bodyweight.

Besides wide- and reverse-grip chins you can hook numerous attachments onto the bar for variety. The double-D, often used for seated rows, is a popular attachment.

While you don’t have to do chins in your back workout, personally I think you’ll be missing out if you don’t. The chin is a core exercise that just can’t be duplicated by machines. Together with rows they’ll build you a back that will impress judges and fellow competitors alike.

Photo of Mike Ergas by Robert Reiff