Primary Muscle: Biceps
Equipment: Bodyweight
Level: Intermediate
Purpose: To target both heads of the biceps brachii muscle (outer/long and inner/short heads).
Execution: Grab the chin-up handles with a narrow underhand grip. Allow yourself to hang from the bar. Keeping your body upright and your elbows tucked in, chin up all the way until you are at eye level with the bar. Squeeze your arms at the top of each rep before slowly lowering yourself to the start position. Lower yourself until your arms are fully extended before pulling up for another repetition.