Biceps
Chin Up Curl
The Chin Up Curl is a strength exercise on a pull-up bar for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 31%, biceps (long head) 29% and brachialis 17%.
How to do it
- Set a bar in a rack at about hip height.
- Grip it palms up at shoulder-width and walk your feet forward under the bar, body straight and leaning back.
- Point your elbows toward your feet and keep them there.
- Curl your body up by bending the elbows until your forehead reaches the bar.
- Lower slowly until your arms are straight again.
Tips
- Walk the feet further forward to make it harder.
- Keep the body rigid from head to heels, like a moving plank.
Common mistakes
- Pulling the elbows down to the ribs so it turns into a row.
- Letting the hips sag toward the floor.
Muscles worked by the Chin Up Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Body weight as load. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
Chin Up Curl alternatives
Different equipment
Make it harder
Frequently asked questions
What muscles does the Chin Up Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the Chin Up Curl good for beginners?
Yes. The Chin Up Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Chin Up Curl?
For example the TRX Bicep Curl, TRX Curl and Axle Bar Curl. They train mostly the same muscles, some with different equipment.
How do you make the Chin Up Curl harder?
Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
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