Chin-Up

Muscles worked

Setup

1. Stand under the pull-up bar and grab it with an underhand (supinated) grip, palms facing toward your body.
2. Position your hands roughly shoulder-width apart or slightly narrower.
3. Hang freely from the bar with your arms fully extended and feet crossed or tucked behind you.
4. Engage your core and depress your shoulder blades to create a stable starting position.

How to do it

1. Exhale as you pull your body upward by driving your elbows down toward your ribcage and back.
2. Continue pulling until your chin clearly clears the bar, focusing on bringing your upper chest toward the bar.
3. Pause for a second at the top to maximize peak contraction in the biceps and lats.
4. Inhale as you lower yourself back down with a controlled tempo until your arms are fully extended.

Form checklist

• Keep your shoulders pulled down and away from your ears to avoid shrugging.
• Avoid using momentum or swinging your legs (kipping) to assist the lift.
• Ensure a full range of motion by reaching a dead hang at the bottom of every rep.
• Keep your elbows tucked close to your sides rather than allowing them to flare outward.

Pro tips

• Think about pulling the bar down to your chest rather than pulling your body up to the bar to improve lat recruitment.
• Maintain a 'hollow body' position by squeezing your glutes and abs to prevent lower back arching and energy leaks.

Make it harder

• Attach a weight belt with plates to increase the total load once bodyweight reps become easy.
• Perform 'L-sit' chin-ups by holding your legs straight out in front of you at a 90-degree angle to the torso.

Frequently asked

What muscles does the chin-up work?

The chin-up primarily targets the biceps, lats, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the chin-up?

The chin-up uses pull up bar.

Is the chin-up good for beginners?

The chin-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Chin-Up Isometric And NegativeIntermediate · biceps, lats, and trapezius
• Chin-Ups Narrow Parallel GripIntermediate · biceps, lats, and trapezius