What muscles does the Barbell Rack Chin work?

The Barbell Rack Chin mainly works the lats and biceps.

How many sets and reps of the Barbell Rack Chin?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Rack Chin?

Archer Pull-Up, Band Lat Pulldown, Behind-the-Neck Lat Pulldown and Cable Single-Arm Row work the same main muscle.

Barbell Rack Chin

Set a bar in a rack, hang underneath, and pull the chest up in an inverted-row chin variation.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Lats, Biceps
Equipment: Barbell
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the lats, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Rack Chin work?: The Barbell Rack Chin mainly works the lats and biceps.
What equipment do you need for the Barbell Rack Chin?: A barbell.
How many sets and reps of the Barbell Rack Chin?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Rack Chin?: Archer Pull-Up, Band Lat Pulldown, Behind-the-Neck Lat Pulldown and Cable Single-Arm Row work the same main muscle.

Program it for your clients

Coaches add the Barbell Rack Chin to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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