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Chin Up Progression. Sets and reps for each exercise are in the caption below. For the inverted rows, do 2-3 sets of 5-10 reps. Once you get to 10 full reps, try to lower the barbell or go to straight legs. For the eccentic only chin up, do 2-3 2-5 reps and try to go 2-5 seconds on the way down each time. For the band assisted chin-up, do 2-3 sets of 3-10 reps. Once you get 10 reps with a specific band, go to a less thick band and repeat. These 3 exercises WILL help you get better at chin ups! H
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