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Chin-Up
PullCompoundBarre de tractionBeginner
Muscles worked
Front
Back
LatsBicepsForearmsMiddle Back
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 a vertical pull performed with an underhand, palms-toward-you grip. This grip heavily recruits the lats and biceps, making it a more accessible progression than the pull-up for beginners building pulling strength.
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.
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