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Instructions
- Hold your trunk tight and keep your back straight
- Grip the bar slightly wider than shoulder width
- Rest your feet on the bench
- Pull up so you chest almost touches the bar
- Squeeze your lats at the apex
- Lower yourself so your arms are extended and can feel a slight stretch in your back
Muscles involved
- Latissimus Dorsi
- Teres Major
- Rhomboids
- Posterior Deltoid
- Infraspinatus
- Biceps Brachii
- Trapezius
- Erector Spinae
The Rack Chinup is another great chinup/pull-up exercise if you want to do chinups, but find it hard to prevent swinging, want to add resistance, but dont have a weight belt, or find it discomfortable to hold a dumbell between your legs.
(hanging straight down from the bar with your legs on a bench, just high enough so that your legs are at a 90degree angle with your torso when your chin aproaches the bar, so that you can easily place weight plates on your lap for increased resistance)
Comment by Martin — April 17, 2007 @ 5:34 pm