rack chin exercises

How To Work Out Rack Chins And What Is Its Importance In Daily Workout

The most spread rumor about rack chins is that they are worthless. No workout is worthless unless the person performing it does not feel a good need of it. Similarly, those who are used to regular chin ups and are capable of continuous sets find rack chins and rack pulls ridiculous.

This is entirely wrong. Rack chins are meant for both professionals and beginners in the body building world. They help you enhance your endurance and stamina slower than the regular chin ups and pulls ups and need few setups to be met which are tough to maintain.

Rack chins are one of the most avoided and under rated exercises all around the world. However, a good trainer would make you perform these when he wants to increase your stamina and arm endurance. Rack Chins or Rack pulls are similar to the chin up and pull up you do every day as a warm up exercise before you start lifting weights. It is one of the most effective stamina enhancers as many do not know.

But, for a beginner who is not able to perform the regular chin ups or push ups, it is more soothing along with an assurance of safety and avoids cramps in muscles. The beginners do not have a well loosened body and thus are prone to muscle ruptures and joint cramps due to sudden over load on the entire body.

Thus, the rack chin exercise for beginners gives a support along with the time required for the body to adapt to the workout sessions eventually. Rack chins can be performed in different ways and with varied weights according to the experience and endurance of the person.

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Let’s Look Upon All The type of rackchins

Simple Rack Chins

  • This exercise involves a setup of a support for the legs. You can either use a stool or a table placed at ankle length from your bar.
  • The second part is to adjust the height of the rod. Place the height so that your hands can access the rod both in initial and final position.

Follow the exercise as stated below in the video

Inverted Rows Rack Chins

  • In this position the rod for the chin up has to be placed at the same height of the stool or the table of the leg support.
  • Place the height at the ankle length from the rod. The exercise works for the heights below and then pulled up. The main work is the pull of gravity on the shoulders and chest.

Follow the exercise as stated below in the video

Advantages Of Rack Chins

For Beginners

  • It helps them gain the strength of the body in the initial stage without much strain on the muscles and lets the body adapt to the strain slowly.
  • The inverted rows avoid the person to lift his whole weight and allow them to vary the weights according to their increasing strength.
  • Slowly, the person can gain enough strength to perform full pull ups and chin ups with the help of rack chins.

For Professionals

  • Your weight is a constant and if you have already been performing a lot of reps on full pull ups and chin ups, the body gets used to the weight and does not increase your endurance anymore.
  • With rack chins exercise, you can put more weight on your body using a rod with proper weights to cross your body weight.
  • This helps them concentrate on the negative side of their exercise and increase their endurance even further.


While rack chins can be more useful for beginners than professionals, the original exercise of pull-ups and chin ups is always better to gain strength and to test your body threshold. Unless you cannot perform a good set of pull ups or chin ups, it is not required to perform a rack chin routine.

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