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Primary Muscles

Trapezius (lower traps)

Secondary Muscles

Lats (outer latissimus dorsi), Rotator Cuff (teres minor)

Exercise Classification

Upper body isolation exercise

Chin-up Scapular Depressions Video

Exercise Technique Tips

• Use a prone grip at shoulder width on a pullup bar.
• Start movement by depressing the shoulder blades (shrugging downward).
• Unlike regular chin-ups DO NOT bend elbows to continue pull upwards.
• Hold top position for a 1 to 2 count.
• Hold legs firmly in position (knees bent and pulled slightly in front of body).

Common Mistakes

• Bending at the elbow to initiate movement.
• Swinging body to gain momentum to complete movement.
• Not holding for a count at the top.
• Not gripping horizontal bar firmly.