Appears in642 Workouts*

Bent-Knee Inverted Chin Curl

Home chin-ups made easier! Use chairs for support & build your biceps with this effective bodyweight exercise.

Ms. Grey Smith
Ms. Grey Smith
@JustHer_grayTho

Required Equipment

Chair thumbnail
Chair

Muscle Groups

Primary

Secondary

Instructions

1. Position two sturdy chairs far enough apart that your body can hang between them but close enough so that you can reach the bar laid across the top of their backs.

2. Secure a durable bar or broom handle across the tops of the chairs, ensuring that it's stable and won't roll or slip off.

3. Sit on the ground between the chairs and grab the bar with an underhand grip (palms facing towards you) slightly wider than shoulder-width apart.

4. Bend your knees and place your feet flat on the floor, heels close to your glutes.

5. Keep your body straight from shoulders to knees, engaging your core to maintain a rigid torso.

6. Starting with arms fully extended, exhale and pull yourself upwards towards the bar focusing on using your biceps.

7. Continue pulling until your chin clears the bar, squeezing your biceps at the top of the movement.

8. Inhale and slowly lower yourself back to the starting position with control, keeping tension on the biceps throughout.

9. Repeat the movement for the recommended number of repetitions and sets.

Remember to perform the exercise in a controlled manner to maximize bicep engagement and minimize the risk of injury. Ensure the chairs are stable, and the bar is securely in place before beginning the exercise.

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