Fitwill stands in solidarity with Ukraine

Bent Arms Chin-up

Bent Arms Chin-up

The Bent Arms Chin-up is a fantastic exercise that targets the muscles in your back, biceps, and shoulders. It is a variation of the traditional chin-up, where you grip the bar with your palms facing towards you. This alteration places more emphasis on your biceps, making it a great addition to your upper body strength training routine. During the Bent Arms Chin-up, it's essential to maintain proper form to maximize its effectiveness and prevent injury. Engage your core to stabilize your body while you pull your chest towards the bar. You should aim to keep your elbows close to your body, allowing your biceps to do the majority of the work. As you lift yourself, focus on squeezing your shoulder blades together to engage your back muscles. Incorporating Bent Arms Chin-ups in your workout routine can help build upper body strength and improve your overall posture. As with any exercise, remember to always warm up before, and stretch after your workout. Gradually increase the number of repetitions and sets as your strength improves to continue challenging your muscles. Remember, consistency is key when it comes to achieving your fitness goals. Stay motivated, push yourself, and enjoy the benefits of this challenging exercise! Keep in mind that nutrition also plays a crucial role in supporting muscle growth and recovery. Fuel your body with a well-balanced diet that includes lean proteins, healthy fats, and plenty of fruits and vegetables. Before starting any exercise program, ensure you have a suitable chin-up bar or access to gym equipment. If you're new to exercise or have any underlying health conditions, it's always recommended to consult with a fitness professional or physician before attempting this or any other physical activity. Now, go ahead and give Bent Arms Chin-ups a try – you'll soon experience the rewarding results!


  • Start by hanging from a pull-up bar with an underhand grip, hands shoulder-width apart.
  • Engage your core and keep your back straight.
  • Bend your elbows and bring your chest towards the bar, leading with your chin.
  • Continue pulling until your chin is above the bar.
  • Pause briefly at the top.
  • Slowly lower yourself back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to avoid injury.
  • Engage your core muscles to stabilize your body.
  • Focus on controlling the movement both on the way up and on the way down.
  • Progressively increase the difficulty by using a weighted belt or vest.
  • Include variations like narrow grip or wide grip chin-ups for targetting different muscles.
  • Incorporate a proper warm-up and cool-down routine to prevent muscle strains and promote recovery.
  • Practice grip strength exercises to help improve your ability to perform the exercise.
  • Ensure you are properly hydrated before and during your workout.
  • Fuel your body with a balanced diet to provide the necessary nutrients for muscle growth and recovery.
  • Listen to your body and rest when needed to avoid overtraining.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts