Back · Bodyweight

Chin-Up

Palms toward you, biceps fully invited.

Chin-Up exercise demonstration
BackSecondary: BicepsBodyweight

How to do it

  1. Hang from a pull-up bar with an underhand grip, hands shoulder-width.
  2. Brace your core and pull your shoulder blades down.
  3. Pull yourself up until your chin clears the bar.
  4. Lower under control to a full dead hang.

The one cue that matters

Drive your elbows down and lead with your chest. Don't stop short of a full hang.

Muscles worked

The underhand grip puts the biceps in their strongest line of pull, so the chin-up lets the lats and biceps share the load and most people can move more weight than on a pull-up. The lats drive the elbows down toward the ribs while the biceps flex hard through the entire range, which is why chin-ups build arms as well as width. It earns its place as the vertical pull you can load with nothing but your own body.

FAQ

Are chin-ups or pull-ups better?

Neither is better, they bias different things. Chin-ups let the biceps help more so you can usually do more reps, while pull-ups with an overhand grip shift more of the work to the lats and upper back. Train both.

I can't do a chin-up yet, where do I start?

Start with slow negatives, jump or step to the top and lower as slowly as you can. Band-assisted reps also work well. Between those two, most people earn their first full rep within a few weeks of consistent practice.

Do half reps count on chin-ups?

Not really. Cutting the bottom of the rep skips the stretched position where the lats work hardest. Lower to a full dead hang every rep, even if it costs you a couple of reps per set.

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