Back · Lats · Bodyweight
Chin-Up
The chin-up is a pull-up with an underhand, shoulder-width grip. The grip brings the biceps into the lift, so most people can do more chin-ups than pull-ups, and it trains the lats and the arms together.
How to
Bodyweight- 1 Hang with an underhand, shoulder-width grip.
- 2 Pull until the chin clears the bar.
- 3 Lower slowly to a full hang.
Tips
- The underhand grip brings in the biceps, so most people get more reps than on pull-ups.
- Keep the elbows in front of the body as you pull.
- Slow three-second negatives build reps if you cannot do one yet.
Common mistakes
- Swinging with momentum.
- Not straightening the arms at the bottom.
- Letting the shoulders shrug up at the bottom of each rep.
Muscles worked
Main
- Lats
- Biceps
Also working
- Upper back
- Forearms
- Abs
Breathing and bracing
Breathe out on the way up, breathe in on the way down.
Sets and reps
- Strength
- 4–5 sets of 3–6 reps with added weight, 2–3 min rest
- Muscle size
- 3–4 sets of 6–12 reps, 2 min rest
Setup
- 1 Grip the bar underhand, hands about shoulder-width.
- 2 Hang with straight arms.
- 3 Set the shoulders down and brace the abs.
Technique in detail
- Pull the elbows down in front of the body.
- Pull until the chin clears the bar, chest toward the bar.
- Lower slowly to a full hang.
- Keep the legs still and the body straight.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Are chin-ups a biceps exercise?
They work the biceps hard, which is why they suit a pull day, but the lats still do most of the work.
My elbows hurt on chin-ups. What can I do?
Try the neutral-grip pull-up, which is easier on the elbows, and warm up with lighter pulldowns.
Should I alternate chin-ups and pull-ups?
Many programs do. Pick one as the main lift and use the other as a variation.
Log it in Volu(me)
Add Chin-Up to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.