What Is the Difference Between Chin-Ups to the Front & Chin-Ups to the Back?

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Chin-ups to the front and chin-ups to the back are two similar techniques that are different in a number of interesting ways. Learn about the differences between chin-ups to the front and chin-ups to the back with help from a fitness minister and certified peak performance coach in this free video clip.

Part of the Video Series: Pull-Ups, Push-Ups & More
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Video Transcript

Hey there. My name is Jay Jones, Celebrity Peak Performance Coach and Fitness Minister, and today I'm going to demonstrate the difference between a chin-up to the front and to the back. Now, there are two variations to the age old pull-up, alright. There's the pull-up, which means your palms are facing out and you're pulling yourself up, and then there's the chin-up, which is a little easier where the palms are facing in and you're recruiting more of your biceps to help you pull your body up. Alright. So, we're going to demonstrate how to do a pull-up to the front and back because if we attempted to do a chin up to the back, it would really hyper-extend our wrists because again, our palms are facing us so it will be difficult to do the chin-up to the back. So, I'm going to demonstrate how we do a pull-up to the front and back and tell you the quick difference. So, obviously, here are the hands for the pull-up, the palms are facing out which is a little harder exercise to do. Strict pull up, up to the chin, that's the front and then we come to the back; up, "Phhhh", and we bring it back to the back, alright. So, the difference in those two moves is how we operate the upper body. When we do a chin-up to the front we're mostly pulling up from the, of course, the upper back, the latissimus dorsi, the big fan shape muscle in the back and we're also recruiting some of the chest muscles. When we do a chin-up to the back, we're isolating more of our trap muscles in the back of the shoulder and using more of those big muscles in the upper body. Alright. So, those are the differences between a chin-up or pull-up to the front and back. My name is Jay Jones, Celebrity Peak Performance Coach and Fitness Minister.

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