Chin Up Around the Bar
Description
The chin up around the bar is an advanced chin up variation. The lifter pulls up over the bar, then shifts the body laterally so the chin moves from one side of the bar to the other before lowering. It builds unilateral pulling strength.
Muscle Group
Equipment Required
Chin Up Around the Bar Instructions
- Hang from a pull up bar with an underhand chin up grip at shoulder width.
- Brace your core and pinch the shoulder blades.
- Pull the body up over the bar.
- At the top shift the body laterally so the chin moves to one side of the bar.
- Continue shifting until the chin clears to the other side of the bar.
- Lower back down with control on the other side.
- On the next rep reverse direction across the bar.
- Continue alternating directions each rep.
Chin Up Around the Bar Form & Visual
Chin Up Around the Bar Benefits
- Brutal advanced chin up
- Builds unilateral pull strength
- Trains lateral movement
- Builds the lats
- Useful for advanced trainees
- Builds bicep size
Chin Up Around the Bar Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Brachialis
Chin Up Around the Bar Variations & Alternatives
- Chin Up
- Pull Up
- Archer Chin Up
- Around the World Pull Up
