Chin Up with Pulley Strap on Both Feet
Targets the lats, biceps with a controlled pull pattern; builds strength, control and mind-muscle connection.
BackAdvancedStrengthPull
At a glance
| Muscles worked | Primary: Lats, Biceps. Secondary: Core, Rhomboids |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Strap both feet into the pulley handle or strap.
- Grip the bar with an underhand grip.
- Pull up until the chin is over the bar.
- Lower with control.
Equipment
- Pull-up bar
- Cable Pulley
- Ankle strap
Coaching tips
Benefits
Targets the lats, biceps with a controlled pull pattern; builds strength, control and mind-muscle connection.
Common mistakes
Swinging the body instead of pulling with the back.
Make it harder
Add weight or slow the lowering phase.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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