Chin ups
Extend your arms and take a shoulder width, underhand grip on a chinning or chin up bar, i.e., palms facing toward you.
1. Inhale as you begin to pull upward, sticking your chest out.
2. Pull until your chin is level with the bar.
3. Exhale as you complete the movement, lowering yourself to the starting position then, repeat the next repetition.
Notes:
This exercise develops the lats and teres major. It also places intense focus on the biceps and brachialis. It is usually incorporated in exercise programs that focus on training the arm regions.
Other secondary muscles involved include the trapezius (both middle and lower portions), rhomboids, and pectorals.
Because this exercise requires great strength and muscle conditioning, it is advisable to use a resistance pull-up machine before attempting the full exercise. The resistance machine will help you develop a strength foundation for this exercise and adequately condition your muscles.