Small but mighty, and pretty cheap too

Chin-up bars aren’t just for muscle bound military men and women anymore. They are the perfect piece of equipment for increasing muscle and gaining functional strength in almost anyone.

What’s the difference between a chin-up and a pull-up?

A chin-up is different from a pull-up in one small way. During pull-ups your palms face away from your body, while during chin-ups they face towards the body or towards each other. That’s it. Some people prefer to perform chin-ups because they get better leverage and some prefer using the same form as they do in lat pulldowns. It doesn’t really matter which type you do, but it’s a good idea to challenge yourself by switching to different variations every once in a while.

Why women should do chin-ups and pull-ups

You may be aware that lat pulldowns are one of the best exercises for working the biggest back muscle, the Latissimus Dorsi. But did you know pull-ups are also a great way to work the lats? The difference with pulldowns and pull-ups is that pull-ups move your body towards resistance (closed-chain), while pulldowns move resistance towards your body (open chain). It’s important to include both types of exercise for variety and balance.

But what if you can’t do even one pull-up or chin-up? Don’t worry, you don’t have to right away. If you can do several partial pull-ups, that’s what you should do. It’s still going to challenge your muscles. Eventually you’ll be able to work your way up to a complete pull-up and then several in a row. It’s all about progressing. If you get a chin-up bar that can be mounted lower in the door frame you can start with inverted rows and chin-ups assisted by your legs.

The bottom line

Assisted chin-up machines are a good way to work up to full chin-ups, but since you can do the same by starting with partial pull-ups and inverted rows, why bother paying hundreds of dollars?

Chin-up and pull-up bars are inexpensive equipment that can often be attached easily to the inside of a door frame. Some basic straight bars cost less than $20, but it’s a good idea to get one that will allow you to perform a variety of wide and close grip chin-ups and pull-ups. If you can find one that is easily removable from the frame, even better. These bars cost between $30 and $60 and can often be used on the floor as push-up handles or sit up bars. If you are heavier than 250 or 300 lbs you might have to spend more for a sturdier bar.