Grip the chin up bar in the desired grip location. Most common (palms facing you, palms away, wide grip, hammer grip). Let your body hang from the chin bar as this will be your start position.
By contracting the muscles of your upper back, pull your body up until your chin is level with the bar. Pause for three seconds and then slowly lower yourself down to the start position.
Repeat exercise movement for as many reps as possible.
Grip the dip bars with your palms facing each other. By contracting your triceps lift yourself up to the fully extended arm position. Do not lock out your elbows. Pause for three seconds.
Slowly lower yourself back down keeping your arms tight to your body until your elbows are bent at a 90-degree angle. Repeat exercise movement for as many reps as possible.
Chin ups work your upper back and arm muscles, specifically the biceps, forearms, shoulders, and lats. Like pull-ups, chin-ups also engage your abdominal muscles throughout the move. Overall, chin ups are a great exercise that use your own bodyweight to build upper body strength.
When done correctly, dips can add muscle mass to your upper body. With only using your bodyweight, this exercise can also help build your strength for other exercises.
