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Wide Grip Chin Ups - Muscles Worked & Benefits

Exercise Type: Multi-joint
Primary Muscles Worked: Lats
Secondary Muscles Worked: Biceps, Middle Back and Shoulders

The Wide Grip Chin Up also known as the Pull Up is a great exercise that works the entire back with a specific focus on the lats, middle and outer back. The shoulders and biceps also benefit from the workout. Be warned however, chin ups can be tough if you are at the begginingof your fitness development. Do not be discouraged if you can only perform a limited number at first. Machine pulldowns can be a good way to build strength until you get used to the movement. The exercise is both functional and easy to perform outside the gym. It is also a major component in testing the muscular fitness of the US Marines and Navy SEALs.

Wide Grip Chin Ups - Exercise Workout & Technique

  • Grasp the chinning bar with your hands spaced as far apart as possible, with you hands facing away from you.
  • Allow your arms to fully extend for a full stretch to start with.
  • Exhale and bring yourself up to the bar, touching it with your chest. Pause.
  • Return back down to the starting point.
  • Repeat for the desired amount of repetitions.

Wide Grip Chin Ups - Tips & Safety

  • Keep the movement strict and controlled throughout.
  • Maintain a squeeze by contracting your back muscles at the top of the movement to greater activate the muscles involved.
  • Avoid using leg momentum to get you up.
  • Avoid dropping back down to the starting position as it may place strain on your shoulder joints and rotator cuff muscles.

Wide Grip Chin Ups - Alternatives

  • Varying the wideness of your grip will help target different fibres your back muscles.
  • Addition of weights to the exercise once proficient in the technique will help provide added intensity and resistance to your workout.
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