Wide Chin-Up
Expert Advice
Focus on pulling with your back muscles rather than just your arms to fully engage the targeted muscle groups.
How-to-do Steps
- Grip a chin-up bar with a wide grip, palms facing towards you.
- Hang from the bar with your arms fully extended.
- Pull your body up until your chin is above the bar, squeezing your shoulder blades together.
- Slowly lower yourself back to the starting position with control.
- Repeat for the desired number of repetitions.
Track Wide Chin-Up in FitAI
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Muscles Worked
Wide Chin-Up primarily targets the Lats, Shoulders, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Shoulders30%
Traps20%
Secondary
Biceps5%
Forearms5%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Wide Chin-Up work?
Wide Chin-Up primarily targets the Lats, Shoulders, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Wide Chin-Up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Wide Chin-Up suitable for beginners?
Wide Chin-Up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
