This exercise is less strict and easier to perform than behind the neck chins. Purpose

(1) To widen the upper back and create a full sweep of the lats.

Instructions

(1) Grab the chin - up bar with an overhand grip. (2) Exercise is best performed with a wide grip, although you can vary your grip for a more narrow one if desired. (3) Pull yourself up from starting position so that the back of your chest touches the front of the bar. (4) As your chest touches the bar, hold for a one second count, and lower yourself to starting position.

Tips:

(1) Keep your back stabilized by keeping your feet in place. (2) Lower yourself down slowly to emphasis the negative.