Exercise library
Chin-Up
The chin-up is a bodyweight pulling exercise that builds the lats and biceps using an underhand grip.
BodyweightBackIntermediate
- Equipment
- Bodyweight
- Focus
- Back
- Level
- Intermediate
- Suggested sets
- 3–4 sets of as many quality reps as possible.
- Muscles worked
- LatsBicepsUpper back
How to do it
- 1Grip the bar with your palms facing you, about shoulder-width apart.
- 2Hang with your arms straight and your core braced.
- 3Pull your chest toward the bar by driving your elbows down.
- 4Bring your chin above the bar at the top.
- 5Lower yourself under control to a full hang and repeat.
Tips & tricks
- Pull your shoulder blades down and back as you rise.
- Use a full range — all the way up and all the way down.
- Add a resistance band under your feet if you need assistance.
Common mistakes
- Kipping or swinging to gain momentum.
- Stopping short of full extension at the bottom.
- Shrugging your shoulders up toward your ears.
