Prison Workout: Chin-Ups
Prison Workout - Chin-Ups
Chin-Ups (also known as "pull-ups" outside the gym) are another classic exercise. The wide-grip version especially uses a large portion of the back muscles. If you want to develop your lats, include chin-ups in your routine. Although they requires a bar I still think chin-ups qualify as a prison workout...because, well prisons have lots of bars 
In the video I use a shoulder-width grip. However, a chin-up bar in a real gym will support a much wider grip and usually have a indentation or be split in the middle which allows you to bring your yourself up either behind or in front of the bar. You might be thinking "no, I can't do those". You CAN do these, trust me.
Format: wmv
Duration: 00:00:55
How to Do Chin-Ups
Hang from the bar with an overhand grip. Inhale then pull your chest up to the bar. Exhale at the top and then let yourself down under control.
What Does it Work?
Chin-Ups are great for building strength in the latissimus dorsi, lower trapezius and teres major. At the top of the movement, squeeze your biceps to really hit the biceps brachii and brachialis. This exercise is one of my favorites and I recommend chin-ups for everyone.
Tip: With a chin-up the hands face out toward the bar. With a reverse chin-up hands face toward you.
Chin-ups require a good bit of strength to perform. If you are not able to do 10-12 reps per set then do as many as you can per set. Do as many sets as necessary until you reach 25 reps. Over time you will be able to crank out 25 reps in fewer sets.
If you are unable to do one chin-up then just hang. Time yourself. Hang as many times as necessary to reach a total of 10 minutes. You can then use a stable base of some sort that will allow you to use your legs to cheat. Pull-up and use your legs only when you cannot make any further progress with you arms. A spotter can also assist you.
Variations
Stick your chest out and raise it to chin level. For more resistance, wear a belt with extra weight. Keep you elbows in to work the outside of the lats. Hold your elbows out and chest up to work the middle and upper portion of the lats.
The best way to really target the back is to use a wide grip and pull up so that the back of your your neck almost touches the bar.