Reverse Chinups
To perform reverse chinups, hang from the bar with an underhand grip and your hands placed about shoulder-width apart (or slightly wider). Bend at the knees and cross your legs behind you. Pull yourself up towards the bar using your arms while keeping the rest of your body still.
Raise your chin to the height of the bar. You can perform a short isometric contraction here, then slowly let yourself return to the starting point.
Tips
* The primary function of this exercise is to strengthen the latissimus dorsi and teres major. The biceps are also worked intensely.
* An underhand grip puts the biceps in their strongest position and shifts much of the workload from the back to the arms. As a result, this is a fairly easy variation of chinups to perform and it is a good starting movement for beginners, helping them build enough strength to move on to standard
chinups.
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