Chin-up

This grip (palms towards body) will work the biceps more than the traditional palms-facing-away grip.

Grab chin-up bar with a shoulder-width grip, palms facing towards the torso.
Pull yourself up, touching the bar with your chest or chin.
Return slowly to starting position. Don't use momentum. Let your arms be fully straight at the starting position - don't do partial reps!

Too easy? There's lots of ways to make these harder..

Add some weight, either by placing a dumbell between your feet, or using a custom-made belt.
Take several seconds to perform the negative part of the exercise!
Still too easy? Try them one-handed!
Get someone to kick you in the stomach between reps (we saw Chuck Norris do this in a film once, so it must work..)

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Chin-up is a Resistance exercise.
No information about the requirement required to perform Chin-up has been added.
The following bodyparts are worked when performing Chin-up:

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The following workouts from our Workout Library contain this exercise.

Workout Routine Name	Description
Full body workout - Option 1	A full body workout if you're pushed for time.. If required, use assisted chin-ups to meet the reps. SImilarly, if you find chin-ups easy, add weight! If you can't get the squat rack, do front-squats (if you can clean the weight), or substitute for deadlifts or overhead squats). This shouldn't take more than 45 minutes..
Day 3 - Deadlift day	Major emphasis is on the deadlift. Other exercises are chosen to make the trainee better at deadlifting. Use the same weight for all 5 working sets of deadlifts. Each of these should be difficult. Weight will probably be about 70% 1RM.
Day 3 - Option 2 - Back / Biceps	Alternative back/biceps workout for the beginner 3 day split.

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