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Exercise

Arms

Chin-up
Target: biceps, lats (sides of back)

Use an under-hand grip to make your biceps work hard. Your back muscles will aid this multi-joint move

Chin-up

Grab the bar with an under-hand grip, shoulder-width apart.
Cross your legs behind you and try not to swing during the move.
Pull up until your chin is over the bar.
Tense your biceps hard at the top of the move.
Lower slowly until your arms are fully extended.

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Variation: Hammer grip chin-up

Place greater emphasis on your brachialis and brachioradialis by using a neutral grip.

View Variation: Hammer grip chin-up

Variation: Weighted chin-up

If you find chin-ups easy, wear a weight belt to ensure that you reach failure within your chosen rep range.

View Variation: Weighted chin-up

Variation: Negative chin-up

If you find chin-ups difficult, use a bench to help you into the 'up' position and then lower yourself as slowly as you can.

View Variation: Negative chin-up

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