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Neutral Grip Chin Up

Thick back

Coach's Tips

It can help the lower back muscles and biceps muscles, and it is easier than pull-up. Don't bend down and raise your chest!

How to

Starting Position

1. Begin by gripping a chin-up bar with a neutral grip (palms facing each other). 2. Hang from the bar with arms fully extended. 3. Engage your core and glutes to maintain a neutral spine throughout the exercise.

Proper Form

1. Pull your chest up to the bar, using your back and arms to lift your body. 2. Keep your elbows close to your body as you pull up. 3. Hold at the top for a moment and then slowly lower your body back to the starting position.

Breathing Technique

1. Inhale as you lower your body down to the starting position. 2. Exhale as you pull your chest up to the bar.


1. Make sure to keep your core and glutes engaged throughout the exercise to maintain a neutral spine. 2. Avoid swinging your body or using momentum to pull yourself up. 3. If you_e a beginner, you may need to use a band or assistance machine for assistance.

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