Why it works: This move takes the work of a pull-up and concentrates it on your bicep, Gillespie says. Like any pull-up, however, it also targets your shoulders and back.
How to do it: Grip a pull-up bar with palms facing you. Pull yourself up, hold for a second at the top, then slowly lower down. Chin-ups are slightly easier than a traditional pull-up, so you’ll be able to do a few more reps than you normally might. Aim for three sets of 10 to 12 reps.
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