Muscle
Back / Arms
BACK-FOCUSED WORK TO BUILD PULLING STRENGTH AND CONTROL / DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT
Back Focus
Chin-Up
Coach Notes
Coach Take
Elite vertical pull with extra biceps involvement and strong carryover.
Make It Easier
Band-Assisted Chin Up
Level It Up
Weighted Chin Up
Build Size
4 x 6-10, rest 2:00-2:30
5 X 3 5 Rest 2
30-3:30
Attribute Breakdown
Equipment
Bodyweight
BODYWEIGHT EXECUTION USING ONLY YOUR OWN MASS
Movement
Pull
PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY
Pattern
Vertical
VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS
Reps
6 12
MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY
Goal
Skill
PRIMARY GOAL IS TECHNIQUE, PRECISION, AND MOTOR CONTROL
Ego
Medium
MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE
Related Exercises
Play Liftdle
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