How To Do Supinated Chin Ups (aka Underhand Chin Ups)

Supinated Chin Ups Exercise

Supinated Chin Ups are a fantastic compound exercise that target the lats as a primary muscle group and the biceps as secondary muscles.

Popular in many fitness tests, the chin up is a true test of upper body strength.

It’s great for increasing back thickness as well as building upper body strength and power.

Supinated Chin Ups How To

  • Grasp a chin up bar with an underhand grip, shoulder width apart.
  • Keeping the torso rigid, pull the body up until the chin is over the bar and then inhale.
  • Squeeze, and lower the body slowly back into starting position as you exhale and then repeat.

Form and Technique

Keep the upper body stationary throughout and make sure you do not use momentum to get over the bar.

If you are swinging the legs as you go about this exercise, you know that you are not relying fully on muscular strength.

If you can’t do a chip-up on your own, use an assisted machine to help you (or another individual).

VariationsBand Assisted Chin Ups, Assisted Chin Up

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains:  5 sets x AMRAP (45-60 secs rest between sets)

Supinated Chin Up