chin ups vs pull ups muscles worked ?

[Soldier]

Originally Posted by ricka182

So you're saying a full pull-up doesn't require the bar to go below the chin? Just pull until arms hit the sides?

Interesting, I always tried to go above the bar regardless of which direction my palms were facing. I also rarely do palms facing in, and prefer a good wide overhand grip, for both pull-ups and lat pulldowns. Although, on a low-row machine, I prefer a narrow hammer grip bar..

I don't even care about my arms hitting my sides. I'm more worried about fully contracting the muscles in my back. As you pull to the top stick out your chest and squeeze your back hard. As you continue the set you won't be able to go as high, but you'll still be able to stick out your chest and squeeze. These partial reps at the end of your set are just as important and useful as the full reps at the beginning.

I'm also far more worried about a full stretch at the bottom than anything else. Most people are so worried about how many they can do going all the way to the top that they don't go nearly all the way down. As usual, they have it backwards. Let your back stretch completely then go as high as you can until you can only go up a little, squeezing each time.

Do that and the next day you'll realize just how good pull ups hit your outer lats.