Pullups and chinups are great for more than just your back. They also help build your biceps, shoulders, and even your abs, according to Mayo Clinic researchers. See below to learn how reversing your grip enables you to emphasize different muscles.
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MEET YOUR MUSCLES
The Pullup
Overhand grip, slightly wider than shoulder width
Infraspinatus This hard-to-work rotator cuff muscle is essential for shoulder health.
Lower Trapezius Squeeze your shoulder blades down and back to activate this area.
Lattissimus Dorsi Pull your elbows toward your rib cage to work these fan-shaped muscles.
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The Chinup
Underhand grip, shoulder width
Pec Major Chinups won't replace the bench, but your chest muscles do help raise and lower your body.
Biceps Forget curls: To build bigger biceps, hold your body in the up position for 2 seconds.
External Oblique Squeeze your abs as hard as you can to prevent your body from swaying.
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