How To Do a Chin-Up

Expand the description and view the text of the steps for this how-to video.

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Incorporating chin-ups into your workout routine is a surefire way to build your biceps and back muscles and strengthen your entire upper body.

To complete this How-To you will need:

A block or chair
A spotter

Step 1: Use a step

If you can't reach the bar by jumping, use a step or block.

Tip: If possible, use a bar that's high enough so that your feet don't touch the ground when you hang.

Step 2: Grasp the bar properly

Grasp the bar underhanded -- palms facing you -- with your hands shoulder-width apart.

Step 3: Hang by your arms

Hang freely with your arms fully extended, kick the step away, and cross your legs at the ankles, and bend them so they don't touch the ground, if necessary.

Step 4: Pull up

Relax your hips and legs, and then -- using your back, shoulders, and arms -- pull yourself up until your chin rises above the bar.

Tip: To make things easier, have a spotter hold your feet while you do your chin-ups.

Step 5: Lower down and repeat

Slowly lower yourself back down until your arms are straight and keep pulling yourself up until you can't rise above the bar.

Step 6: Determine your set

Determine how many repetitions in a set by dividing the number of chin-ups you can do correctly in half. Do three sets of that number with 60 seconds of rest in between each.

Step 7: Incorporate into your routine

Do this workout twice a week, on nonconsecutive days. Reduce your rest period by 15 seconds each week. Start the process over when your rest period is zero and add another set to your workout.

Thanks for watching How To Do a ChIn-Up! If you enjoyed this video subscribe to the Howcast YouTube channel! http://www.youtube.com/subscription_center?add_user=howcast

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[diamond040498]

hahah he hits his head at the beginning!

[hpapadin96]

ROFL 0:08 fail. Watch repeatedly until pingas arrive.

[gabumonfanclubx]

I can only do four, but I need to get a real pull-up bar.

[MrFabioo13]

0:08 did,he just hit his head xD??

[ilovespencersmith106]

uggggg im a 13 year old GIRL and i'm overweight and i have to do 2 pull ups in like a week or i fail gym. blahhhhhh

[CaptainIgglypuff]

he looks at his hand and he doesnt have a watch....

.

[linsanderson123456]

@BeDeCe23 Um.... No.

[ballsonacat]

I laughed so hard when he hit his head lol xD but good video haha

[cooltoye]

Holey crap he is short… this video was definitely not made for those of us who can touch the top of the door with our palm.

[Nicoal1256]

1:23 Lol wtf? he doesn't have a watch.

[bumtaksi]

this also helps increasing your height(grow) process

[afrong14]

LOL :20 he looks like he just hanged himself...