Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Chin Ups (Wide, Regular, and Narrow Grip)


1. Hold a chin up bar with overhand grip (exercise can also be executed with an underhand grip) and hang from the bar.

2. For a wide grip, grasp the bar about 4 to 6 inches outside shoulder width.

3. For a regular grip, grasp the bar about shoulder width.

4. For a narrow grip, grasp the bar about 4 to 6 inches inside shoulder width.

5. Now pull yourself up bringing your chest up to the bar.

6. At the top of the movement hold for a moment.

7. Now go all the way down, getting a good stretch at the bottom of this exercise.

8. Perform as many reps as possible for 3-5 sets.

9. If you find it difficult to do these chin ups, then perform assisted chin ups.

10. If you find it too easy for you to do these chin ups, do weighted chin ups holding a dumbbell hanging from your feet.

11. Variation #1: Wide Grip Behind the neck chin ups – Perform regular chip ups but pull yourself behind the neck and touch your rear neck to the bar.

12. Variation #2: Close Grip Chin Ups – This exercise helps in lengthening the lats. Take a close grip and pull up to a point where your chest is very close to your hands.

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