Animated GIF · Available via API
gif_boxChin-up
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
6.7
Force
pull
Chin-up is a advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
list_alt Step-by-Step Instructions
Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
Engage your core and pull your body up towards the bar, leading with your chest.
Continue pulling until your chin is above the bar.
Pause for a moment at the top, then slowly lower your body back down to the starting position.
Repeat for the desired number of repetitions.
grid_view More Back Exercises
warning Common Mistakes
Supinating Too Late
Starting with a neutral grip and only rotating the palms at the top of the pull reduces bicep engagement throughout the movement. Ensure your palms are fully facing you before you begin pulling so the biceps are loaded from the very start.
Letting the Shoulders Rise
Allowing the shoulders to hike up toward the ears at any point in the rep disengages the lower trapezius and reduces lat involvement. Actively pull the shoulder blades down and together before initiating each rep.
Neck Craning Over the Bar
Thrusting the chin forward to clear the bar adds unnecessary cervical strain and doesn't meaningfully increase the exercise's difficulty or benefit. Pull until your collar bone reaches bar level and keep the neck neutral.
shuffle Variations & Progressions
Assisted Chin-Up
Using a resistance band or cable-assisted machine reduces effective bodyweight, making chin-ups accessible for beginners and useful for high-rep pump sets at the end of a workout.
Weighted Chin-Up
Attaching a dip belt with added plates or gripping a dumbbell between the feet provides the progressive overload needed for continued strength gains once bodyweight reps reach 12–15.
Close-Grip Chin-Up
Using a V-bar attachment or placing the hands 5–10 cm closer together intensifies the bicep stretch at the bottom of the movement and is a favourite for arm-focused training days.
Commando Pull-Up
Gripping the bar with a neutral (parallel) grip and alternating which side the head passes on each rep trains shoulder rotation and gives the movement a unilateral quality.
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