Chin-Up

Primary target: Biceps Brachii (肱二头肌)

Exercise Details

Equipment: Pull-up bar (underhand)
Sets & Reps: 3-4 sets × 6-12 reps · rest 2 min
How to do it: Palms facing you, shoulder-width; set the shoulders first; pull the elbows down until the chin clears the bar; full biceps squeeze at the top; lower to straight arms.
Common mistakes: Kipping, partial range, excessive wrist flexion