Upper Back Chin-Ups
Fitify Popularity
517
Tracked This Week
Last 8 Weeks
BOSU BallBeginnerFloorApartment-friendly
Squeeze your shoulder blades together. Do not shrug your shoulders. Squeeze your abdominal and gluteal muscles. Keep your head in line with your spine. Do not overarch your lower back. Try to keep your pelvis still. Engage your back muscles.
Muscle Map
Muscles Worked
Traps
Lower Back
Rear Delts
Neck (Back)
Instructions
Tips
- Squeeze your shoulder blades together.
- Do not shrug your shoulders.
- Squeeze your abdominal and gluteal muscles.
- Keep your head in line with your spine.
- Do not overarch your lower back.
- Try to keep your pelvis still.
- Engage your back muscles.
Breathing
- Breathe in going down, breathe out going up.
Get your personal plan from Fitify
Follow guided workouts tailored to your body and goals, whether you train at the gym or at home.
Related Exercises
T Raise
Targets: Rear Delts, Traps, Lower Back
BOSU Ball
Cobra Raises
Targets: Lower Back, Glutes, Traps
BOSU Ball
Upper Back Flies
Targets: Rear Delts, Traps
BOSU Ball
Prone Cobra
Targets: Traps, Lower Back, Rear Delts
Swiss Ball
Superman
Targets: Lower Back
BOSU Ball
Swimmer
Targets: Shoulders, Lower Back
BOSU Ball
© 2026 Fitify Workouts s.r.o.