The chin pull also called chin-up rowing with the guided bar is a good basic exercise very complete for the width of shoulders. It solicits at the same time the shoulders and the trapezoids. It is possible to carry out this exercise with the free bar of course.
This basic movement allows to strengthen the shoulders and the trapezoids but can also balance the work of the bust by soliciting the back of it. This exercise of vertical pulling is the direct antagonist dips. It also targets the biceps and forearms in a secondary way.
The chin-up can be done with a guided bar as well as a free bar. As much with a broad catch as tightened, and is also done with dumbbells or machines. In broad catch it will be especially the shoulders which will be solicited whereas in tight catch it will be rather the trapezoids.
ATTENTION
Don't put too much weight on this exercise and control the load well. Don't use the momentum to cheat by swinging your chest back and forth or you'll hurt yourself. Use an Ez bar or dumbbells if you feel wrist pain while doing it on the guided bar.
The guided bar allows to keep a vertical trajectory and to be more stable and balanced. Consequently, it makes it possible to take a heavier hair while limiting the risks of injury. Indeed, with a free bar one tends to carry out a dash of the bust of front behind to cheat.
Moreover, you will be able to target various parts of the shoulders according to the trajectory of the bar. With the bar close to the body, the lateral beam will be mainly solicited whereas by moving it away towards the front, it will be more the anterior deltoid.
Finally, as for the lateral raises with the dumbbells, the higher the elbows will be during the movement, the more the trapezoids will be solicited.
How do you do the exercise?
From a standing start position, knees slightly bent with the bar at shoulder width and elbows facing out. Raise the bar towards your chin, trying to bring your elbows back, then slow down the descent to keep your shoulders and trapezius in continuous tension throughout the movement.
Tips
- Inhale as you raise the bar towards your chin, chest out, elbows back as you contract, then blow out as you descend.
- Bend your knees slightly and avoid tilting your torso back and forth to gain momentum and cheat your lower back.
- Choose a free bar Ez or dumbbells if you have wrist pain: The chin-up may not be suitable for everyone depending on body type and can be a source of pain for some people.
- Don't put too much weight on this exercise.
Variants
- The exercise can be done with a straight or Ez free bar or with dumbbells depending on how you feel and also if you have pain in your wrists.
- You can also vary the holds to put more strain on the shoulders (wide hold) or the trapezius (tight hold).
- Another variation of the chin-up can be the low pulley with a barbell or rope that allows for continuous and constant resistance.
Find this exercise in the following program:
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