The lean-away chin-up is a great exercise not only for your lats and biceps but also for the subscapularis, serratus anterior, triceps—and believe it or not, the abdominals.

Yes, a strong contribution from the abdominals is required to stabilize the core during lean-away chin-ups, especially when additional loading is used. It’s not uncommon to hear people complain of abdominal soreness for a day or two after doing this exercise!

Here’s how to do them…

Start from a dead hang. Your chin should clear the bar at the top of the movement. Lean back as you come down by pushing the bar away, and make sure to go all the way down at the bottom by fully extending your arms. Add weight to a chin/dip belt for additional loading.

Insert lean-away chin-ups in your next routine and use the protocol I laid out on page 31 of my book The Elite Trainer. Play your cards right, and you may end up sporting a set of six-pack abs this summer.

The Elite Trainer: Strength Training for the Serious Professional

The Elite Trainer is the go-to resource for strength coaches, personal trainers, and serious lifters who want to master program design. Covering everything from sets and reps to tempo, rest, and periodization, this book gives you the tools to create individualized programs that deliver results. Packed with proven methods, expert insights, and over 100 exercise illustrations, it’s a must-have reference for anyone serious about strength training.

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