The close reverse grip chin-up is another great exercise for the back muscles. A properly executed chin up is not only safe, but also extremely effective as it involves many different back muscles as well. In order to have a well developed and thick back, the close reverse chin-up is a must!
Difficulty: Hard
Time Required: 30-40 seconds depending on amount of repetitions performed and setup time.
Here's How:
- Grab the pull-up bar with the palms of the hands facing you at a close grip that is at a distance slightly smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar, bring your torso back around 30-degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Concentrate on squeezing the back muscles once you reach the full contracted position. Breathe out as your body is pulled up. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second on the contracted position, slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Breathe in as you execute this portion of the movement.
- Repeat this motion for the prescribed amount of repetitions.
Tips:
- If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available. These machines use weight to help you push your bodyweight. Otherwise, a spotter holding your legs can help. As a third option you can perform this exercise using the bar of a smith machine and you can self spot yourself using your feet. Only if none of these options are available, then substitute the exercise by a close reverse pull-down.
- More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
- It is important that you lean back (around 30-degrees) and stick your chest out as you perform this exercise since performing it with the torso straight (at a 90-degree angle in relation to the floor) will mainly emphasize the biceps.
- Avoid swinging as you perform the movement.
What You Need:
- Chin-ups Bar, Chin-ups Assist Machine or Smith Machine
- Weight belt (optional)
