How To Do 90 Degree Chin Ups
90 Degree Chin Ups are an advanced pulling exercise that targets the biceps, upper back, forearms, and core. This movement focuses on holding and pulling from a fixed elbow angle, making it harder than regular chin ups. Proper form is important to build strength safely and avoid strain on the elbows and shoulders.
Step-by-Step Guide to Properly Execute 90 Degree Chin Ups
Starting Position
Hang from a pull up bar using a supinated grip with your palms facing you. Pull yourself up until your elbows are bent at roughly 90 degrees and your chin is near bar height. Keep your chest lifted, shoulders pulled down and back, and core tight.
Pulling Phase
From the 90 degree position, pull your chest slightly closer to the bar by driving your elbows down and back. Focus on squeezing your biceps and upper back while keeping your body steady without swinging.
Returning Phase
Slowly lower yourself back to the exact 90 degree elbow angle under control. Avoid dropping quickly and maintain tension in your arms and back throughout the movement.
Finishing Position
End each rep still holding the 90 degree position with stable shoulders and engaged core before starting the next repetition or lowering down fully if the set is complete.
90 Degree Chin Ups Workout Plan for All Levels
- Beginner: 2 sets of 5–10 second holds or 2–3 reps, 2–3 minutes rest, 2 times per week
- Intermediate: 3 sets of 10–20 second holds or 4–6 reps, 2–3 minutes rest, 3 times per week
- Advanced: 4 sets of 20–30 second holds or 6–8 reps, 2–3 minutes rest, 4 times per week
What Are The Benefits Of 90 Degree Chin Ups
- Builds strong biceps and upper back
- Improves elbow angle strength for harder pull up progressions
- Helps develop control and stability during pulling movements
- Carries over well to one arm chin ups and front lever work
Common Mistakes to Avoid
- Dropping below 90 degrees: Reduces tension and makes the exercise less effective
- Using momentum: Swinging the body takes work away from the arms and back
Similar Exercises To Try For Your Workout
- Isometric Chin Up Hold
- Negative Chin Ups
- One Arm Chin Up Hold
FAQ About “90 Degree Chin Ups”
This exercise is not best for brand new beginners. It needs strong arms, shoulders, and core muscles. Beginners can still work toward it by doing easier chin up holds and assisted versions first. This helps the body get ready safely.
Yes, you can make it easier. You can use a resistance band or keep your feet on the ground for help. You can also hold the position for a shorter time. These changes let you build strength slowly.
Most people start to feel stronger after a few weeks of practice. This depends on how often you train and how strong you are already. Doing the exercise a few times each week helps improve faster. Staying consistent is important.
You should feel this exercise in your arms, shoulders, and upper back. Your core should also feel tight as you hold your body steady. If you feel pain in your joints, you should stop and rest.
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