Step by step to learn how to do the chin-up exercise –

The chin-up bar is one of the most challenging equipment in the gym and the gym. crossfit – especially for us women. After all, the exercise requires a lot of strength from the arms, the back and even the hands. “Even those who still cannot perform it completely can achieve very similar benefits with some adaptations”, guarantees the personal trainer Cau Saad, columnist and one of the coaches of Santander GOOD FORM Challenge.

Subscribe to our newsletter and stay up to date with the latest news from

Check out the video we recorded at the Santander gymnastics station, in Ibirapuera Park, in São Paulo, and learn how to progressively do pull-ups.

Level 1: Prone Row

At the lowest part of the platform, lie down with your legs bent at 90° and grab the parallel bars. Bend your elbows, raising your body and keeping your hips in line with your torso (don’t let them sag!).” This is a great way to strengthen your arms and legs. back without much difficulty. But it’s worth extending your arms slowly to recruit even more of the fibers”, says Cau.

Level 2: with superband

It sounds silly, but the support of super band It helps a lot when doing pull-ups. “Each color of elastic represents a different resistance, with black being the strongest, that is, what will help you the most with the exercise”, says Cau. To attach the accessory, place it over the bar, then pass one end inside the other end and pull, leaving one of them close to the ground. Now, support one of the feet inside the superband and do the movement. “As you go up, bring your shoulder blades together (the little bones in your back) and open your pectorals”, says Cau.

GymPass : train in more than 12,000 gyms for a fixed fee

Level 3: with jump

When it’s easy to do the pull-up with the superband, try ditching the accessory. “Jump to reach the support, flexing your elbows. Then, extend your arms very slowly and return to the ground”, teaches Cau. Do as many reps as you can (jumping and returning to starting position). “With each workout, the goal is to increase that number until you can do the exercise without having to step on the ground”, says Cau.