Primary Muscle Group(s): Biceps
|Secondary Muscle Group(s): Shoulders (Front), Back, Forearms
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.
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.
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