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Reps: 8 to 10
Note: If you're not quite ready for full bodyweight chin-ups, loop an exercise band under your knees for assistance. (The thicker the band, the more assistance it will provide.)
Grab the bar with a shoulder-width, underhand grip, and hang at arm's length. You should return to this position each time you lower your body back down. Perform a chin-up by taking 1 second to pull your collarbone to the bar. As you pull your body up, stick your chest out, squeeze your shoulder blades down and back, and focus on pulling your upper arms down forcefully. Once the top of your chest touches the bar, pause, then take 3 seconds to lower your body back to a dead hang. That's one rep.
Movement pattern: vertical pull
Short on time? This insanely effective circuit only takes 25 minutes
Short on time? This insanely effective circuit only takes 25 minutes!
sweaty female athlete