Back · Compound

Chin-Up

An underhand pull-up that adds more biceps involvement.

MAIN MUSCLE
Lats, Biceps
ALSO WORKS
Upper back, Brachialis
EQUIPMENT
Pull-up bar
LEVEL
Intermediate
REPS
5-10
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hang from the bar with palms facing you, about shoulder-width apart.

  2. Depress the shoulder blades and brace the core.

  3. Pull until the chin is over the bar.

  4. Lower slowly to a full hang.

COMMON MISTAKES

  • Swinging or kipping for extra reps; start each rep from a controlled, still position.
  • Pulling with the arms only; depress the shoulder blades first, then drive elbows down.
  • Short range of motion; reach full arm extension at the top of every rep.

TIPS

  • Think about pulling your elbows into your back pockets.

QUESTIONS

Which muscles does Chin-Up work?

The main muscle is Lats, Biceps. It also works Upper back, Brachialis.

How many reps should I do?

FORGE suggests 5-10 reps for Chin-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Chin-Up?

These train the same muscles: Pull-Up, Close-Grip Lat Pulldown, Assisted Pull-Up.