Pullups and chinups are great for more than just your back. They also help build your biceps, shoulders, and even your abs, according to Mayo Clinic researchers. See below to learn how reversing your grip enables you to emphasize different muscles.
PULLUP
INFRASPINATUS
This hard-to-work rotator cuff muscle is essential for shoulder health.
LOWER TRAPEZIUS
Squeeze your shoulder blades down and back to activate this area.
LATISSIMUS DORSI
Pull your elbows toward your rib cage to work these fan-shaped muscles.
CHINUP
PEC MAJOR
Chinups won't replace the bench, but your chest muscles do help raise and lower your body.
BICEPS
Forget curls: To build bigger biceps, hold your body in the up position for two seconds.
EXTERNAL OBLIQUE
Squeeze your abs as hard as you can to prevent your body from swaying.
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