Chin-Ups
Chin-ups lift the body toward a bar with palms facing you, using the lats and elbow flexors.
BACK · PULL
How it is executed
- Grab the pull-up bar with an underhand grip.
- Pull your chest to the bar, keeping your elbows tight.
- Lower under control.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Bodyweight
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- HypertrophyStrength
Common mistakes
- Craning the neck over the bar: lift the body.
- Swinging legs: stabilize the torso.
- Dropping down: control the return.
Frequently asked questions
- How do they differ from pull-ups?
- Grip and forearm position change. Biceps work in both; a supinated grip can be more accessible for some people.
- How can you complete your first reps?
- Use adjustable assistance to practice the full range you can control. Avoid gaining height by throwing the legs.
- What grip width should you use?
- Start around shoulder width and adjust for comfortable wrist and elbow movement. Do not force a narrow grip.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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