Chin-Up
A vertical pull on a bar using an underhand, shoulder-width grip. Trains the lats with greater biceps involvement than the overhand pull-up.
Primary muscles
- Lats (Latissimus Dorsi)
- Biceps
Secondary muscles
- Teres Major
- Rhomboids
- Brachialis
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–5
- Reps
- 5–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from a bar with palms facing you, hands about shoulder-width apart, arms straight and core braced.
Draw the shoulders down away from the ears.
Pull the elbows down and in toward the sides, bringing the chest toward the bar.
Continue until the chin clears the bar.
Lower slowly to a full hang with straight arms.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Elbows down and in
Lead with the chest
Full hang every rep
Common mistakes
Swinging or kipping
Half reps that never straighten the arms
Jutting the chin forward to reach the bar
Safety notes
Ease in if you have elbow discomfort; the supinated grip loads the biceps tendon more.
Control the descent rather than dropping.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.