The Chin-up/Pull-up Exercise

This is my favourite exercise of all the strength training exercises. We call it the Chin-up or Pull up Bar. In US, the high ranking military will test you with this exercise other than push ups. In World War 2, the military will hire you as commando if you can do 7 times/reps perfect chin-up. If you cannot do 7, you are rejected from joining the Commando Academy.

People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively.
It is a form of pull-up in which the range of motion is established in relation to a person's chin. Lat muscles; which you can look at the famous Bruce Lee front stand; something like butterfly just below his upper back. Bicep muscles; the well known upper arm strength. Before you begin your exercise with this bar, you really need to thoroughly warm-up your body as well as stretching. For beginner, i can expect he/she can do only one rep or just partial rep. As you can see this is the hardest exercise for beginner. So, don't give up. You will need months of training to improve on this exercise.

For Lats; you can use wide grip, palm facing outward. For Biceps; you can use wide or narrow grip, palm facing inward( upper-hand grip).