WIDE-GRIP CHINS BEHIND THE NECK

PURPOSE OF EXERCISE:  To widen the upper back and create a full sweep in the lats.  Here's how you develop a barn door back! Wide-Grip Chins widen the lats and develop the entire shoulder girdle.

Implementation: (A) Grasp a chinning bar with an overhand grip, hands wider than shoulder width. 

(B) Now pull yourself up so that the back of your neck touches the bar. This is a strict exercise, so its best not to kick your legs. At the top of the movement pause for a second, then lower yourself under control to a hanging position. Chins involve your entire body weight, if you're a beginner you might not be able to get many reps. So do as many pull-ups as you can in a set, even if that's 3 or 4 till you reach 50 pull-ups.  The stronger you get, the fewer sets it Will take to get to 50.

Exercise Slideshow

 

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