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Upper Arms · Body Weight
Chin Up Reverse Wide Grip
Chin Up Reverse Wide Grip is an intermediate compound strength exercise that works the biceps (upper arms), with the shoulders and forearms assisting. It needs only a pull-up bar. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Biceps · Biceps Brachii
- Back · Latissimus Dorsi
Secondary muscles
- Shoulders · Deltoids
- Forearms · Brachioradialis
How to do Chin Up Reverse Wide Grip
- Begin by grasping a pull-up bar with an underhand grip (palms facing you) and your hands placed wider than your shoulder-width. Hang with your arms fully extended and your legs slightly bent or crossed behind you.
- Engage your core and pull your shoulder blades down and back to start the movement.
- Pull your body upward by bending your elbows and contracting your biceps, continuing until your chin is above the bar.
- Lower yourself back to the starting position with a controlled movement, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Focus on using your biceps and back muscles to lift your body, avoiding excessive momentum.
- Perform the movement slowly and with control, especially during the lowering phase, to maximize muscle activation and prevent injury.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
- Breathe steadily throughout the exercise, exhaling as you pull up and inhaling as you lower yourself.
- Use a full range of motion by fully extending your arms at the bottom and bringing your chin above the bar at the top.
Chin Up Reverse Wide Grip alternatives
More biceps exercises
Chin Up Reverse Wide Grip FAQ
What muscles does Chin Up Reverse Wide Grip work?
Chin Up Reverse Wide Grip mainly works the biceps in the upper arms (Biceps Brachii and Latissimus Dorsi). The shoulders and forearms work as secondary muscles.
What equipment do you need for Chin Up Reverse Wide Grip?
You need only a pull-up bar.
How many sets and reps of Chin Up Reverse Wide Grip should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chin Up Reverse Wide Grip good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Chin Up Reverse Wide Grip burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chin Up Reverse Wide Grip?
Other exercises for the biceps include Suspension Trainer With Grips Chin-Up, Ez Bar Cable Curl Wide Grip, Preacher Curl Ez Bar Wide Grip and Dumbbell Reverse Grip Biceps Curl.
For developers
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