Time to Raise the Bar — 5 Chin-Up Workouts You Can Do at Home Red Bull doesn’t give you wings, an intense chinup workout routine does. A chin-up is an excellent body-weight exercise with which you can target your lats.You can perform this exercise easily at your home if you have a pull-up bar installed.
To target your back muscles more efficiently, try these different chin-up styles.
1. Regular chin-ups
This is the most common form of a chin-up. Grab the bar with the palms facing your torso and a grip equal to shoulder width. Pull your body upwards while keeping your torso straight until your chin rises above the bar and then slowly lower down your body in a controlled motion.
2. Commando chin-ups
In this variation, you will be standing perpendicularly below the bar, facing it sideways. One of your hands will have the supinated grip, while the other will have a pronated grip. When you pull up, the bar will go to the side of your chin. It is recommended to alternate between the sides of the bar your chin ups.
3. Behind the neck chin-ups
This variation will target your upper back. It is advised to properly stretch and warm-up before doing this exercise. The only difference in the motion of this variation is that the bar will come behind the neck as you pull up. People with rotator cuff injury are advised to avoid this workout.
4. Clapping chin-ups
This variation requires the person to have a combination of coordination and explosive strength. It is not recommended for beginners because a slight mistake while performing this exercise can cause a serious injury. This movement requires a little more air time because as you reach the max point you clap and grab the bar again. It is one of the most challenging variations to perform.