Fitness Training Exercises

Strength Training - Upper Back
Seated Chin-Up - Also called Sitting Chin

Equipment Required:

Parallel bars or dip unit

Starting Position:

Hang from the bars and grip them with palms facing each other.
Extend legs out in front of the body and rest heels.

Actions To Execute Exercise:

Bend the elbows and pull the body upward until shoulders reach the level of the bars.
Pause; slowly lower the body to starting position.
Repeat.

Breathing Technique

Exhale while pulling upward; inhale while lowering body to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the upper back, shoulders and front of upper arms (latissimus dorsi, deltoids, biceps).

Variations On This Exercise

Place a chair or bench beneath the buttocks. Lift off the chair, keeping legs extended and heels on the floor and return to starting position.
For increased difficulty, lift feet off floor when pulling up.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with shoulder, elbow or back problems, arthritis, high blood pressure, obesity or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Keep back straight and head in alignment with the spine.