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.

Figure 01 Figure 02

To perform a chin-up: Stand under the pull-up bar. Jump up, or step up on a stool and grip the bar with two hands in an underhand grip (your thumbs should point away from one another). Hang off the bar keeping your straight and your shoulders relaxed. (Figure 01) Pull your chest up toward the bar by bending your arms in a smooth motion. (Figure 02) Beginners should just focus on meeting the bar with their chin; while veterans can meet the bar at their chest. Pause for a moment then lower yourself down to your starting position. (Figure 01)

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.