Pull-ups with chains are an exercise that targets the muscles of the back and arms, particularly the latissimus dorsi (lats), biceps, and forearms. To perform pull-ups with chains, start by attaching chains to a weight belt or dipping belt, then attach the other end of the chains to a pull-up bar. Put on the weight belt and step onto a box or bench to reach the pull-up bar. Grip the bar with your hands slightly wider than shoulder-width apart and your palms facing away from you. Engage your core and pull your body up towards the bar, squeezing your shoulder blades together and keeping your elbows close to your body. Lower your body back down to the starting position and repeat for the desired number of reps.
In CrossFit, pull-ups with chains are often used as a strength-building exercise or as part of a high-intensity workout that includes other upper-body exercises or weightlifting movements. The weight of the chains can be adjusted to increase or decrease the difficulty of the exercise, and the number of reps and sets can be modified to suit different fitness levels. Proper form and technique are important to prevent injury, and a qualified coach can provide instruction and guidance to ensure safe and effective execution.
