Target Area: Back

Equipment: Chin-Up Bar 

  1. Grip a chin-up or monkey bar with your hands slightly closer than shoulder width and in a pronated position.
  2. Keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. Your arms will be holding the weight of your body as your feet leave the ground.
  3. Breathe out and pull your torso up towards the bar until your chin is level with the bar. Keep your elbows close to your body.
  4. Keep your upper torso stationary as it moves upwards with only the arms moving. The forearms should do no work other than hold the bar.
  5. Slowly lower your torso back to the starting position, by extending your arms. This is one repetition.



You can add weight by wearing a weight vest, chin dip belt with weight or wearing ankle weights.


You can practise pulling your torso up as far as you can, rather than all the way to the bar. Or if you have a training partner, friend or trainer you can ask for their assistance to hold under your knees to assist in taking some of your bodyweight while moving upwards towards the bar. You may also use a band for assistance.