<P> In later decades, this usage has inverted, with some using "chin" to refer to a pull - up done with a palms - backward position . In spite of this, "chin" is still regularly used refer to overhand - grip . </P> <P> The most popular current meaning refers to a closed - chain body - weight movement where the body is suspended by the arms, gripping something, and pulls up . As this happens, the wrists remain in neutral (straight, neither flexed nor extended) position, the elbows flex and the shoulder adducts and / or extends to bring the elbows to or sometimes behind the torso . The knees may be bent by choice or if the bar is not high enough . Bending the knees or holding your legs out in front slightly may help to reduce swinging . </P> <P> A traditional pull - up relies on upper body strength with no swinging or "kipping" (using a forceful initial movement of the legs in order to gain momentum). The exercise mostly targets the latissimus dorsi muscle of the back along with other assisting muscles . </P> <P> In past decades, a pull - up also included open - chain pulling exercises done with a barbell . These exercises are now more popularly known as the bent - over row (in the 50s) and upright row (in the 70s) </P>

What muscles does close grip pull ups work