How to do it
Wrap your thumbs around the bar for a secure wide grip throughout.
- 1
Grip a chin-up bar with a wide grip, palms facing towards you.
- 2
Hang from the bar with your arms fully extended.
- 3
Pull your body up until your chin is above the bar, squeezing your shoulder blades together.
- 4
Slowly lower yourself back to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling with your back muscles rather than just your arms to fully engage the targeted muscle groups.
Common mistakes
- ✕Kipping the legs to generate momentum
- ✕Partially lowering before full extension
- ✕Shrugging the shoulders toward the ears