Exercise:

Overhand Wide-Grip Chin-Ups

Target Muscle:

Lats

Secondary Muscles:

Biceps, Shoulders

Equipment Needed:

Chin-Up Bar (weight belt and a dumbbell/weight plate if necessary)

Proper Execution:

Grip the bar anywhere from 6-8 inches wider than shoulder width with palms facing out. Start the exercise in a hanging position with a full stretch in your lats. As you look up towards the ceiling, pull your body up until your chin is just over top of the bar. Pause briefly at the top, squeezing your lats together, and then lower your body back down into the starting position.

Tips:

Avoid swinging your legs or using momentum to pull yourself over the bar. It is also important that you do not use too wide of a grip, as this will stress your shoulder joints and could potentially lead to an injury. If you are able to perform more than 7 reps using your own bodyweight, use a weight belt and a dumbbell or weight plate to add extra resistance.