基本信息
| 目标肌肉：背阔肌 | 运动类型：力量 | 所用器械：徒手/自体重 |
| 力学：复合 | 发力类型：拉 | 经验水平：初学者 |
| 相关部位：肱二头肌, 背阔肌, 肩膀/三角肌 | ||
动作图解
目标肌肉群
Set up for the wide grip chin up by grasping a pull up bar with a wide underhand grip (palms facing you).
Take your feet off the floor and hang from the bar. This is the starting position.
Keeping your body straight and eyes up, slowly pull yourself up until your chin is above the bar.
Lower yourself back to the starting position.
Repeat for desired reps.
Use a full range of motion with every rep to get the most out of this exercise.
Go slowly and control your body on the way down.
Keep as still as possible - not allowing your body to swing.
Weight can be added for extra intensity.
