Profile: Compound
exercise for the major back muscles - only suitable if your shoulders are injury
free
Suitability: Advanced
Target Muscles:
Lattisimus dorsi
Equipment: Chin bars
Start / End Phase
Mid Phase
Take a one hand wider than shoulder
width grip on the chinning bar with your fingers and thumbs over the top of the
bar
use the drag and lock technique by
bending your elbows slightly and keep them in this position
Inhale and take the weight onto your
arms and back and hang from the bar
Exhale whilst contracting your back
muscles and use them to lift you until the back of your neck is in line with the
bar. Keep your head forward and ensure there is no contact with the bar
Inhale whilst returning to the start
position until you feel the stretch, do not lock out at any point
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