Chin Up

Chin Up: Begin by gripping a sturdy pull-up bar with your palms facing toward you (supinated grip), hands about shoulder-width apart. Hang with your arms fully extended, shoulders gently engaged by drawing them slightly down and back. Keeping your core braced and legs still, pull your body upward by driving your elbows down toward your sides. Continue pulling until your chin clears the bar. Pause briefly at the top, then slowly lower your body back to the starting position with control until your arms are fully extended. Avoid swinging or using momentum; focus on smooth, controlled movement throughout the exercise. Eccentric Chin-Up (Lowering Only- Easier):
Stand on a box or bench to begin with your chin already above the bar. Grip the bar with palms facing toward you and engage your shoulders. Step off the box and slowly lower your body toward a full hang over 3–5 seconds, maintaining control and keeping your shoulders active. Once your arms are fully extended, step back onto the box to return to the top position and repeat.Band-Assisted Chin-Up (easier):
Loop a resistance band securely around the pull-up bar and place one knee or foot into the bottom of the band. Grip the bar with palms facing toward you and start from a hanging position with arms extended. Pull your body upward by driving your elbows down and engaging your back and arms, allowing the band to assist the movement. Continue until your chin clears the bar, then lower yourself slowly back to the starting position with control. Keep your core tight and avoid swinging to maintain good form.