Chin-Up

How to do the Chin-Up

1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
3. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
4. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
5. Repeat this motion for the prescribed amount of repetitions.

Muscles worked

Role	Muscles
Primary	lats
Secondary	biceps, forearms, middle back
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same lats, with and without kit.

Kipping Muscle Up Other Equipment London Bridges Other Equipment Muscle Up Other Equipment Rope Climb Other Equipment Side To Side Chins Other Equipment Close-Grip Front Lat Pulldown Cable Machine

Harder than the Chin-Up

Bent-Arm Barbell Pullover intermediate · Barbell Elevated Cable Rows intermediate · Cable Machine Wide-Grip Rear Pull-Up intermediate · Bodyweight

Superset the Chin-Up with

Opposing chest work — alternate sets without extra rest.

Decline Push-Up chest Incline Push-Up chest Incline Push-Up Medium chest Incline Push-Up Reverse Grip chest

Common questions

What muscles does the Chin-Up work?

The Chin-Up primarily works the lats, with the biceps, forearms, and mid back as secondary movers. Kipping Muscle Up, London Bridges, and Muscle Up train the same muscle, across 7 equipment types.

What equipment do you need for the Chin-Up?

None — the Chin-Up is bodyweight, so it works at home, in a hotel room or outdoors. Kipping Muscle Up and London Bridges also need nothing.

Is the Chin-Up suitable for beginners?

Yes, the Chin-Up is rated beginner. Bent-Arm Barbell Pullover, Elevated Cable Rows, and Wide-Grip Rear Pull-Up are the progressions from here.

Where should the Chin-Up go in a workout?

Early — the Chin-Up is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Decline Push-Up and Incline Push-Up later.

Similar exercises

Kipping Muscle Up Other Equipment London Bridges Other Equipment Muscle Up Other Equipment Rope Climb Other Equipment Side To Side Chins Other Equipment Close-Grip Front Lat Pulldown Cable Machine