Moves/Underhand Chins

Underhand Chins

ID: 111

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Exercise Type:
Aesthetic
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Peak contraction squeeze at the end range adds cumulative time under tension.
  2. 2. Mind-muscle connection: feel the target muscle contract, not just move the weight.
  3. 3. Full range of motion is non-negotiable — half reps recruit half the fibers.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Use a tempo of 3 seconds down, 1-second pause, 1 second up to remove momentum at a lighter load.

Progression:

Add a loaded stretch position: deficit, extended ROM, or cable-based variation for more time at end range.

Common Problems:

Using momentum to complete reps — reduce weight and slow the tempo. Partial range of motion — use full stretch-to-contraction on every rep.