Bent-Knee Inverted Chin Curl
Home chin-ups made easier! Use chairs for support & build your biceps with this effective bodyweight exercise.
The Bent-Knee Inverted Chin Curl mainly works the biceps and forearms, with help from the back and traps. You'll need: chair.
Required Equipment
Bent-Knee Inverted Chin Curl Muscles Worked
Primary
Biceps (biceps brachii); Forearm Flexor (brachioradialis)
Secondary
Lats (latissimus dorsi); Upper Traps (trapezius, upper fibers)
Bent-Knee Inverted Chin Curl Variations and Alternatives
How to do the Bent-Knee Inverted Chin Curl
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.
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.
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.
Bend your knees and place your feet flat on the floor, heels close to your glutes.
Keep your body straight from shoulders to knees, engaging your core to maintain a rigid torso.
Starting with arms fully extended, exhale and pull yourself upwards towards the bar focusing on using your biceps.
Continue pulling until your chin clears the bar, squeezing your biceps at the top of the movement.
Inhale and slowly lower yourself back to the starting position with control, keeping tension on the biceps throughout.
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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Bent-Knee Inverted Chin Curl FAQs
What muscles does the Bent-Knee Inverted Chin Curl work?
The Bent-Knee Inverted Chin Curl mainly works the biceps and forearms, with help from the back and traps. The main muscles are the biceps brachii and brachioradialis.
What equipment do you need for the Bent-Knee Inverted Chin Curl?
Chair.
What workout day should the Bent-Knee Inverted Chin Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bent-Knee Inverted Chin Curl variations and alternatives?
Similar exercises include the Dips, Chair Bodyweight Inverted Row, Bent-Knee Pull-Up and Seated Chin-Up.
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