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Target Muscles

Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor.
Also used Biceps, posterior deltoids, fore arms.

This is a classic exercise for creating width and depth to the back. It is a difficult exercise when performed without assistance so it's best to perform it first in your back workout.

Starting Position

  • Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards.
  • Your arms should be fully extended and your ankles crossed.

The Movement

  • Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest.
  • Pause for a second or two; then slowly lower back to the starting position.


  • Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles.
  • Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back.
  • Ensure your trunk and thighs maintain a straight line.
  • Do not shorten the return phase of the movement - extend your arms fully.


Behind neck
This variation places extra emphasis on the rhomboids and posterior deltoids. Pull yourself up until the base of your neck just touches the bar.

Close grip
This variation places more stress on the lower lats and biceps. Use either an overhand or underhand grip, with your hands shoulder­width apart.

Parallel grip
This variation works the lower lats as well as the middle, adding thickness and density to these regions of the back. Hook a triangle bar over the chinning bar and pull yourself up so that your mid-chest touches the triangle bar.

Exercises for your Back Workouts.

Lat Pull-down.


One-arm Row.

Seated Cable Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.

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