maratoolWide Grip Chin Up
🎯 Middle back🏋️ OtherNeck (2°)Biceps (2°)
How to do the wide grip chin up
- Grasp a chin up bar with a slightly wider than shoulder width grip.
- Keeping your body straight pull yourself up and to one side of the bar.
- Lower your body back down to the starting position.
- Raise yourself to the other side of the bar.
- Repeat.
Muscles worked
The prime movers are the rhomboids and mid-trapezius, which draw the shoulder blades together and back down the ribcage.
Other muscle groups are involved too: the neck muscles keep the head from being dragged out of position; the biceps add force at the elbow.
Every exercise for:Middle backNeckBiceps
How this movement works
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
These train the middle back too, using equipment this one does not:
- Alternating Kettlebell Rowkettlebell
- Bent Over Barbell Rowbarbell
- Bent Over Two-Dumbbell Rowdumbbell
- Leverage High Rowmachine
- Rhomboids-SMRfoam roll
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.