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Hand-Over-Hand Chin-Ups for Challenging Back Training

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This one is a GREAT chin-up exercise that will blow your lats and your biceps up like crazy!

To perform it, you should be able to do at least 8 to 10 regular chin-ups. It's a tough exercise and requires some base chinning strength to perform.

For this one, you'll just need a chin-up bar. I'm using the one that goes across the frame of my power rack and that works just fine.

DEFINITELY watch the video on this one to get the best idea of how it's done.

So first, go to one of the bar and stand perpendicular under it (NOT like you normally would directly under the bar).

Take a staggered grip on the bar (like a baseball bat grip).

Hand-Over-Hand Chin-Ups for Challenging Back Training

Now pull yourself up to one side of the bar - the side you'll want to pull to is the same as the hand that is FURTHEST from you. Basically, if your left hand is furthest away, pull up on the left side of the bar.

Hand-Over-Hand Chin-Ups for Challenging Back Training

Now lower yourself down PART WAY...NOT the whole way. You should have some bend in your elbows. At this point, most your furthest hand over in front of your nearest hand (hence the hand-over-hand name!).

Hand-Over-Hand Chin-Ups for Challenging Back Training

The key here is to be sure you've got a bend in the elbows and tension on the lats. Because when you take one hand off, you're basically putting your entire bodyweight (just for a moment) on the one lat. VERY big time tension here.

Once you've placed the hand, pull youself up to the OTHER side.

Hand-Over-Hand Chin-Ups for Challenging Back Training

Lower yourself down, step your hand forward on the bar again.

Hand-Over-Hand Chin-Ups for Challenging Back Training

Now pull up to the other side again.

Hand-Over-Hand Chin-Ups for Challenging Back Training

This picture shows when the one arm is the only one supporting the body.

Hand-Over-Hand Chin-Ups for Challenging Back Training

Continue along the bar until you run out of bar then go back the way you came, moving your hands forward this time.

Hand-Over-Hand Chin-Ups for Challenging Back Training

Keep going forward and backward along the bar until you can't do any more reps.

It's a BRUTAL back exercise that makes regular chins look like nothing. By the time you're done, your entire back and your biceps will be so swollen full of blood, you won't believe it. The continuous tension and bodyweight combination really makes for a potent back attack!

 


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