Under Grip Close Handed Chin Up


undergrip chin up
Exercise Profile

Primary Muscle Group(s): Biceps

Secondary Muscle Group(s): Shoulders (Front), Back, Forearms


Exercise Instructions

1. Grasp an overhead horizontal bar with and under grip so that your little fingers are 6 to 12 inches apart.

2. Starting from a dead hang, position with arms entirely straight, pull upward until your chin is above the level of the bar.

3. Lower under control, and repeat.

Description

The under grip chin up is considered a compound movement for the biceps. The primary muscle group is the biceps and secondary muscle groups include the front deltoids (shoulders), forearms, and back.

This exercise can easily be mistaken for close grip chin ups and rightly so, they are very, very close. However, the only difference is how you pull your body upwards. Instead of concentrating on using your back to pull your body up, you're going to be focusing on your biceps. This makes this exercise especially difficult.

If you're new to this exercise, you might want to try this on a lat machine first. This is one tough exercise to do, however, it is one of the best biceps builders out there.

Concentrate on squeezing at the top and come down nice and slow.

Press play for an instructional video.



Need to gain 10 pounds of muscle and get ripped FAST?

Kyle Leon has helped thousands of people just like you get big, lean and ripped in a short period of time. He offers a 9 week muscle building / get ripped system that I highly recommend. I've purchased and used his system and it is one of the better systems out there. Here's why it works - It uses your own body type to create a truly unique muscle building system. The system uses:

  • Body type;
  • Gender;
  • Age;
  • Metabolism; And
  • Activity levels

To produce a 9 week muscle building course that includes a weight training program and custom nutrition system. I've actually purchased and used the program myself. You can read my review of this program at:

Kyle Leon Muscle Maximizer Review

Also check out his video and he explains the 3 things that you MUST avoid if you want to build muscle and get ripped. Check it out here.


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Exercise Database > Biceps Exercises