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Chin-Ups Vs. Pull-Ups: Which One Builds A Wider, Thicker & Stronger Back

You must have challenged your gym mates for pull-up competitions to see who is better and can do more reps. You must have also noticed gym trainers often pushing beginners to do these exercises every day.  

It's globally one of the ideal exercises to grow your back and gain back and bicep strength. To get a wider back, you have to focus on your back muscles; especially your lats.

Wider lats, visually from behind, gives the V-taper look.

Which one is the best for a wide look?

Well, both!

The chin-up and pull-up can both develop the back. The difference comes from the forearm supination (turning the arm) in a chin up. This allows your biceps to be more massively recruited and thus lift more weight. 

The pull-up puts your biceps in a biomechanically antagonistic position. Thus, your biceps do less work. The trap muscles, on the other hand, are activated more in the pull-up. However, scientific research shows that the lats are trained identically as well in both variations. So which one should you do?

Chin-Ups Vs. Pull-Ups: Which One Builds A Wider, Thicker & Stronger Back© Pixabay

Both can be incorporated together in a training plan or implemented in any way which makes you more comfortable and helps you do more volume. Think of the chin-up and pull-up as variations rather than one being better than the other. They both stimulate the lats, they both are excellent for shoulder health, and they both give your back the look of your favourite bodybuilder.

Chin-Ups Vs. Pull-Ups: Which One Builds A Wider, Thicker & Stronger Back© Pixabay

Btw, chin-ups won't build your chest, but scientific literature shows they are activated. Both chin-ups and pull-ups are perfectly safe unless you make a mistake. There's just way too many funny things I've seen people do during these exercises to achieve maximum reps. 

So, to conclude, I would say perform them with proper form always.

Author bio:

Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.

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