Strength · Recomp guide

Chin-Up

The chin-up is a beginner strength exercise for your lats, using just your body weight.

Main muscles
Lats
Also works
Biceps, Forearms, Middle back
Equipment
Body weight
Level
Beginner
Chin-Up, starting position
Start
Chin-Up, end position
Finish

Setup

Hang from a bar with an underhand grip, hands about shoulder-width, arms straight.

How to do it

  1. Pull your shoulder blades down and back.
  2. Pull until your chin clears the bar.
  3. Lower all the way to straight arms.

Coaching cues

  • Chest to the bar.
  • Full hang at the bottom.

Common mistakes

  • Half reps that never straighten the arms.
  • Kicking the legs to get up.

Alternatives to the chin-up

Close-Grip Front Lat Pulldown Cable Straight-Arm Pulldown Cable V-Bar Pullup Body weight Wide-Grip Rear Pull-Up Body weight Band Assisted Pull-Up Other Cable Incline Pushdown Cable