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What does the research say? One study found that bicep activity was far greater in the chin-up than in the pull-up. But it must also be noted that bicep activity was very high in all three variations – greater than 80% Muscle Voluntary Contraction. Applying This to Your Workouts You can effectively train the lats, biceps, mid, and lower traps with either the pull-up or chin Health2wealthclub-up. Although, a simple tweak in your pull-up or chin-up form can make far more of a difference than pronation and supination ever could. But to get the most benefit, you'll have to stick to strict pulling. One study found that there was significantly lower amounts of activity in the mid-traps, lats, and biceps during the kipping pull-up than in the other strict variations. Increase Lat And Trap Activation Unfortunately there are no studies measuring the effect that coaching has on muscle activation during Health2wealthclub these exercises. However, there is a study that examined the effect that cueing had on untrained athletes who were performing pulldowns. The study found activation of the lats was significantly higher after coaching than before. Coach yourself. Here are a couple of cues that can dramatically increase the results you see from both the chin-up and the pull-up. Chin-Up and Pull-Up Cues 1 – Chest to bar. This will force you to extend your spine and anteriorly tilt your pelvis as you're extending your shoulder joints, Health 2 Wealth Club which are also functions of the lats. So pulling your chest to the bar will cover three functions of the lats as opposed to one. When done correctly, pulling your chest to the bar will make your lats contract.