you can now try an unassisted pull-up or chin-up. For inverted rows, you set up a barbell at waist height and lie underneath ...

Chin-ups: People who wish to strengthen their shoulder girdle muscles overall but with an emphasis on bicep growth, should focus on incorporating more supinated grip pull-ups (chin-ups).

Pull-ups: Use a pronated (overhand) grip, with palms facing away from your body. Predominantly work the back muscles, such as the latissimus dorsi (lats), with less emphasis on the biceps.

Pull-up: In a pull-up, you use an overhand grip (basically, your palms face forward). There’s greater emphasis on using your lats to get up, which tends to be more difficult for people.

Compared to a chin-up, pull-ups better engage the lower trapezius muscles in your back, between your shoulder blades. The overhand grip of the pull-up improves posterior chain activation, says Sobuta.

Learn why you might not be able to do the move, plus a chin-up progression plan to help you nail it. ... Grip the bar with an overhand grip with your palms facing away from you.

With the simple switch from an underhand to an overhand grip on a pull-up bar, you’ll suddenly give your arms much more of a workout. Chin-ups strengthen the muscles in your biceps and forearms ...