Chin-Up
Muscles worked
Instructions
- 1Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
- 2As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
- 3As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- 4After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
- 5Repeat this motion for the prescribed amount of repetitions.
About Chin-Up
The chin-up is performed with palms facing you on the fixed bar, hands shoulder-width. This grip strongly recruits the lats and works the biceps more than the pull-up, which makes it more accessible for beginners to vertical pulling. Start with arms straight, pull until the chin clears the bar while keeping the shoulders down and the torso slightly inclined, then lower under full control. If you cannot yet do a chin-up, progress with band-assisted reps or slow negatives.
check_circleBenefits
- check_circleStrongly recruits the lats and biceps
- check_circleMore accessible than the overhand pull-up
- check_circleBuilds vertical pulling strength with body weight
lightbulbExecution tips
- lightbulbUse an underhand grip, hands shoulder-width apart
- lightbulbPull the chin above the bar
- lightbulbLower to full arm extension under control
- lightbulbKeep the body braced to avoid swinging
warningCommon mistakes
- warningNot lowering to full arm extension
- warningSwinging to gain momentum (kipping)
- warningPulling with the biceps only
- warningNeglecting the lat squeeze at the top
helpFrequently asked questions
Chin-up or pull-up?expand_more
Chin-ups involve the biceps more and are often easier; pull-ups target the back more.
How do I progress if I can't do one?expand_more
Use a resistance band for assistance or practice slow negative reps to build strength.
Chin-up or pull-up for the back?expand_more
Both build the back. The pull-up (pronated) widens the upper back and shoulders more; the chin-up (supinated) involves the biceps more and is easier. Alternate them for a complete back.
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