Chin-up
- Muscle group
- Back
- Primary muscles
- Biceps, Lats
- Secondary muscles
- Forearms, Upper back
- Grasp a pull-up bar with an underhand grip (palms facing you), with your hands about shoulder-width apart. Hang with your arms fully extended.
- Pull your body up by squeezing your biceps and back muscles. Continue until your chin is over the bar.
- Slowly lower yourself with control until your arms are straight again.
Tips
- At the top of each rep, drive your elbows down and back toward your hips rather than simply pulling with your arms, so that your lats contribute to the movement alongside your biceps.
- Lower yourself with control until your arms are fully extended before beginning the next rep, completing the full range of motion each time.
- Keep your grip firm and your wrists straight throughout the movement so that your hands stay aligned with your forearms on the bar.
Common mistakes
- Using a swinging or kipping motion to generate momentum rather than pulling with the muscles, so the torso and legs swing forward and back during the rep.
- Stopping the descent before the arms are fully extended, which cuts the range of motion short and leaves the starting position incomplete.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
