Edited by Dr. Massimo Bonazzelli
Synonyms
The barbell chin pull exercise is also known as a vertical rower, chin pull
Type of Exercise
Barbell Chin Pulls is a multi-joint / accessory exercise
Barbell Chin Pulls: Execution
The starting position sees the athlete standing upright with the back in his position of strength, the knees slightly bent and the distance between the feet equal to or slightly greater than that of the shoulders. The arms are at the sides with the elbows extended. The bar is held by both hands in pronation and positioned on it at a distance slightly greater than that between the shoulders. The execution consists in lifting the bar vertically to bring it closer to the chin until it touches it. The movement must be performed without the help of pushing the lower limbs unless you want to use the cehating technique. During the ascent of the barbell the humerus lies almost on the longitudinal plane on which the body is also located so that from a lateral view elbows and chest are almost perfectly aligned. The execution ends when it is not possible to raise the shoulder blades further. During the ascent, the grip and position of the wrists automatically change to allow movement.
Muscles involved in the exercise Barbell chin pulls
Group 0
- Lateral deltoid
- Posterior deltoid
- Supraspinatus
Shoulder abduction
Group 1
- Anterior deltoid
- Upper bundles of the pectoralis major
- Coracobrachialis
Shoulder flexion
Group 2
- Brachialis
- Brachioradialis
- Brachial biceps
Elbow flexion
Group 3
- Upper bundles of the trapezius
- Scapula elevator
- Superior bundles of the large thoracic dentate
Scapular elevation
Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot
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