Biceps and back

Chin up

Chin Up works the bicep and for-arm and back. Due to the hand position, your biceps will be in their strongest position, this makes the chin up a slightly easier movement than the pull up and a good starter movement to lead into pull ups.

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Take an underhand grip on the bar/beam and your body up. Aim to get your chin level with the top of the bar/beam. This movement should be controlled and slow, try not to let your body swing or sway.

Wide grip pull up

This movement is like the regular pull up except a lot harder. It moves the focus more from the biceps to the fore-arms and back. Beginners will struggle with this movement and should be able to do at least 10 pull ups before attempting the wide grip pull up.

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Perform this movement the same way as the regular pull up except take a wide grip on the bar/beam. Remember to try and stop your body from swinging.

Pull up

This is a great movement for working out the biceps and back. It is more advanced than the chin up and beginners should aim to be able to perform 10 chin ups before moving to the pull up.

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Take an overhand grip on the bar/beam about shoulder width apart. Pull your body upwards until your chin is level with the bar/beam. Try and minimise the amount of swinging your body does.