8 Killer Chinup Challenges

Master these moves to build an impressive upper back.

6. Mixed-grip Chinup

This variation alternates the most stress between your right and left sides. In this variation you use a mixed grip. One hand is pronated, one hand is supinated and you alternate your hand position between sets. Stronger trainees should use a wider grip.

7. Mixed-grip Chinup II

This variation places even more work on one arm. It is performed by placing your support hand on the wrist of your working arm. The stronger you are, the lower your support hand will be on your working arm.

8. Subscapularis Pullup

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This method will shock your subscapularis muscles. You assume the starting position of the wide-grip pullup and pull yourself to the bar until your upper pecs make contact with the chinup bar. At the top of the movement you push yourself away from the bar, lowering under control. – FLEX

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