Back exercise:Chin ups

• Start with a grip that's more than shoulder width apart on the chin-up bar, with your palms facing forward. You can use wrist straps if you want to take some of the strain off of your wrists.

• Pull yourself up so that your head goes in front of the bar.

• Don't kick up with the legs to help yourself up, use your back muscles.

• Do as many as you can, if that's only three or four that's fine.

• Once you can do more than twelve each set, add some weight (either ankle weights, a dumbbell held between your legs with your ankles crossed, or a workout belt with a plate hung from it).

• This exercise develops the serratus and widens the lower latissimus dorsi.

• Start with a grip on the chin-up bar with your hands around about either side of your head, with your palms facing inward.

• Pull yourself up as described in the previous exercise.

• Again, don't kick your legs, it takes away from working your back.

• Do as many as you can, if that's only three or four that's fine. If you keep going to your max. each time you'll gradually increase the number

• Once you can do more than twelve each set, add some weight (either ankle weights, a dumbbell held between your legs with your ankles crossed, or a workout belt with a plate hung from it).

This movement helps develop the lats and teres major. It places intense focus on the biceps and brachialis.

For that reason it can be integrated into a program focused on training the arm region. The trapezius, rhomboids, and pectorals are also involved. The exercise requires greater strength, but is easier to perform using a high pulley.

• Start with your arms extended and take an underhand grip on the bar with your hands shoulder-width apart.

• Inhale and stick your chest out to pull yourself upward until your chin is level with the bar.

• Exhale as you complete the movement.