Take and overgrip on the chinning bar with your hands set 3-5 inches wider on each side than your shoulders. Straighten your arms completely to stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Use your latissimus dorsi and biceps to pull yourself slowly upward until your chin is above the level of the bar. Concentrate on pulling your elbows both downward and to the rear on each rep. Slowly lower yourself back to the starting point and repeat the movement.

(Primary muscles: latissimus. It also stresses the posterior deltoids, biceps and forearm flexors)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.