FlexChin-Ups
Muscles worked
- Latissimus Dorsi
- Biceps Brachii
- Teres Major
- Rhomboid Major
- Trapezius Lower Fibers
- Brachialis
- Brachioradialis
- CategoryPull
- Default target4 sets × to failure
- EquipmentPull-up Bar
- Movement patternVertical Pull
- Training stylesStrength, Hypertrophy
Technique
Setup
Grip the bar with an underhand grip (palms facing you) at shoulder-width. Hang with arms fully extended.
Movement
Pull your body up until your chin is over the bar, driving your elbows down. Lower back to a full dead hang under control.
Form Tip
The underhand grip emphasizes the biceps more than the standard pull-up. Focus on squeezing your biceps at the top.
Increase Difficulty
Add weighted resistance or perform 'Slow Negatives' on the way down.
Decrease Difficulty
Use a resistance band for assistance or perform 'Chin-Up Holds' at the top.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.