Chin Up - One Arm

Recommendations: 1-3 Sets, 5-15 Reps

Beginner Biceps Lats Traps Posterior Delts Strength Chinning Bar Pull Compound Gym

Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works both heads of the biceps. It will also work the larger muscles of the back.

Grasp a chin up bar with your right hand in a supinated grip (palms facing your body). Hang from the bar with the shoulder extended upward as far as possible. This is the starting position. Maintain an upright position for the entire movement, looking forward, not up or down. Slowly pull yourself up and try to touch your chin to the bar. Exhale during this movement. Lower yourself slowly to the starting position, arm straight, shoulder extended. Inhale during this movement. Repeat for the required number of repetitions. Grasp a chin up bar with your left hand in a supinated grip (palms facing your body). Hang from the bar with the shoulder extended upward as far as possible. This is the starting position. Maintain an upright position for the entire movement, looking forward, not up or down. Slowly pull yourself up and try to touch your chin to the bar. Exhale during this movement. Lower yourself slowly to the starting position, arm straight, shoulder extended. Inhale during this movement. Repeat for the required number of repetitions.

Although the Chin Up is really a back exercise, it can focus more on the biceps by maintaining an upright position as you pull up. The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.