Chin-Up
Vertical pull, bodyweight, lats and biceps
The chin up pulls the body from a hang until the chin is above the bar, with the palms facing you. It trains the lats and biceps, with the upper back and forearms helping, and most people find it a little easier than the overhand pull up. It suits anyone working toward bodyweight pulling strength.
Setting up
- Stand under a sturdy pull up bar.
- Grip it with the palms facing you, hands about shoulder width apart.
- Hang with the arms straight and the feet off the floor.
- If a full rep is out of reach, start with an assisted machine, a band or slow lowering reps.
How to do a chin-up
- Pull the shoulders down away from the ears to start the movement.
- Drive the elbows down toward the ribs and pull the chest up toward the bar.
- Keep the body still, without swinging or kicking.
- Pull until the chin is over the bar.
- Lower slowly until the arms are straight again.
Breathing. Breathe out as you pull up and breathe in as you lower.
Muscles worked
- Mainly
- Lats and biceps
- Also
- Upper back and forearms
Common mistakes
- Starting each rep with bent arms. Half reps skip the stretch where the lats work hardest, so let the arms go straight between reps.
- Kicking the legs to get up. Momentum takes the work from the back, so keep the legs still and use a band if you need help.
- Reaching the chin up instead of pulling the chest. Craning the neck only looks higher, so lead with the chest and drive the elbows down.
- Dropping fast from the top. The way down builds strength too, so take two or three seconds to lower.
Easier and harder
- Easier
- Machine Assisted Pull-Up, Negative Pull-Up
- Harder
- Archer Pull-Up
Guide
Guide
Guide
Guide
Guide
