Exercise guide · Back
Chin-ups
Chin-ups use an underhand grip to pull your body to a bar, emphasizing the lats and biceps. The closer elbow path makes them a useful variation when you want more arm involvement than standard pull-ups.
- Targets: Lats
- Equipment: Bodyweight
- Type: Compound
Step by step
How to do the Chin-ups
- Grip the bar with hands about shoulder-width apart, palms facing toward you.
- Hang with arms straight, shoulders set down and slightly back. Brace your core and keep legs still.
- Pull up by bending elbows and driving them forward and down until your chin clears the bar.
- Squeeze at the top without excessive neck craning, then lower slowly to a full hang.
- Adjust assistance with a band or machine if you cannot yet perform controlled full-range reps.
Form cues
- Elbows track toward your hips
- Keep the bar close to your body
- Full hang between reps
- Smooth pull, no leg swing
Common mistakes
- Using momentum from hip swing or knee drive
- Cutting the range short at the top or bottom
- Letting shoulders roll forward in the hang
- Grip too wide, straining wrists or elbows
Muscles worked
Primary
Lats
Secondary
Biceps, Mid back and Forearms
Safety: Avoid yanking from a dead hang if you feel shoulder pinching. Use assistance to keep each rep controlled through the full range.
Alternatives
