The chin up is a great way to build arm and upper body strength. It will strengthen your lats, back and shoulders. You can adapt your form in order to target and strengthen specific parts of your body.
Tip: Keeping the torso as straight as possible maximises biceps stimulation while minimizing back involvement.
Technique tip: Tense your glutes and grip the bar as tightly as you can when performing the exercise.
If you are struggling with chin ups or pull ups, then this article will be helpful:
21-15-9 reps of 95-pound barbell thrusters and pull-ups, all done for time.
Do strict chin ups instead of kipping pull ups.
SUPINATED BARBELL ROW
This is also known as a Yates Row or Reverse Grip Bent Over Row. This is a great way to add a twist to a traditional and highly effective exercise.
Stand erect while holding a barbell with a supinated grip (palms facing up). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.