Supinated Chin-Up (AMRAP) Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: biceps
- secondary: upper back, forearm
How to perform?
How to perform: Grip the bar with a supinated (underhand) grip, hands about shoulder-width. Start from full hang, pull your chest toward the bar while driving the elbows down and back. Pause and squeeze the biceps at the top of the rep. Use full extension at the bottom. For AMRAP sets, go to near-failure while maintaining controlled form.
Muscles worked: primary biceps, secondary lats and forearms. Proper form avoids excessive kipping or swinging; common mistakes include shrugging the shoulders and using momentum. Benefits include increased biceps peak development and improved upper-back strength when done with a supinated grip.
Variations
This exercise doesn't have any variations
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