Chin-up Bars
As a kid I always dreaded performing chin-ups in gym class. I was always one of those kids who needed the gym teacher to stand under me and hold my legs for support to my utter embarrassment. If I would have known that all I needed was a pull-up bar, I would have treated chin-ups like the most urgent homework in the world.
Chin-ups, or pull-ups as they're sometimes called, are a great exercise to strengthen your back, biceps and entire upper body in general. Chin-up bars that are secured in a doorway range from about $20 to $50 online (wall mounted versions start at about $85). They provide the perfect upper body strength training workout at home with no additional equipment required. Just secure the bar in the door jam and you're ready to go.
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To perform a chin-up:
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The most important thing I learned performing chin-ups was not to set lofty goals for myself. At first I was lucky if I could even do one, but after a couple of months I was up to 6. Always remember that form is more important than how many reps you can do.
As I perfected my chin-up form I noticed that depending on my hand position I could target different muscles for example I use a wider grip to work my lateral muscles and a narrower grip to target the middle of my back.
If you're out of shape or if you've never performed a chin up in your life, start with a machine called the Graviton, which is an assisted pull-up machine found at your local gym. Beginners should never perform pull-ups without a spotter. Once you get the hang of the exercise and no longer need a spotter you can place a chair underneath you as you do the exercise. Eventually you can take the chair away and do pull-ups, shall I say, al fresco.
