Elbows drift forward and up
Arms pull straight down rather than driving elbows back; back underloaded.
Overactive muscles
Biceps brachiiAnterior deltoid
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Chin-Up (Underhand Grip)
Coaching cues
- Supinated (underhand) grip at shoulder-width; full dead hang to start
- Pull chest to the bar — elbows drive down and back
- Biceps and lats both heavily involved
- Lower to a full dead hang — 3-second eccentric
Common faults 2
Shoulders shrug at the top
Upper traps finish the rep instead of lats reaching full contraction.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗