Online Fitness Trainer, Exercise Programs & Workout Routines

Mixed Grip Chin Up

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Latissimus Dorsi
Secondary Muscles Trained:  Spinal Erectors, Deltoids
Instructions: 
Grasp a chin up bar with your hands shoulder-width apart. Use an underhand-grip with one hand, and an overhand-grip with the other.

Hang at arms length, and cross your ankles behind you. Now pull your chest to the bar by bending your elbows and squeezing your shoulder blades down and back.

Once the top of your chest touches the bar, pause, then slowly lower your body back to the start.

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