Chin-ups or pull ups are a strength training exercise in which one hangs by the arms from a horizontal bar and pulls oneself up vertically until the chin reaches the level of the bar. They are effective for strengthening the latissimus dorsi, the teres major, deltoids and biceps.
Advanced variations include one-handed chip-ups, typically done with the other hand holding the wrist of the pulling arm. Placing the free hand behind the back makes the exercise even more strenuous.
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