Close-Grip Reverse Chinups
To execute close-grip reverse chinups, start by hanging from the bar with your hands placed just a few inches apart in an underhand position. Bend your knees and cross your legs behind you as you hang in the air. While keeping your body still, pull yourself up towards the bar.
Raise your body until your chin reaches the bar, then let yourself return to the starting point under control.
Tips
* Even though chinups are usually used as a means to develop the back, the positioning of the hands in this variation places the biceps in their strongest position, thus decreasing the overall involvement of the back and emphasizing the work of the arms. The middle part of the back (that is, the upper and central fibers of the latissimus dorsi) are still worked to some degree, however.
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