Take a narrow under-grip on the chinning bar with only 6-8 inches of space between your hands. Fully straighten your arms and bend the legs. Slowly pull yourself up until your chin is above the bar. Hold this peak contracted position and then slowly lower yourself back to the starting point.

Note: This is an advanced exercise that is hard to do on your own. If you have a training partner, he/she can provide a spot and you can do negatives by lowering yourself down slowly for the eccentric contraction.

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