Chin-up
- Intermediate
- Gym
- Calisthenics
- Home
The chin-up hangs you from a bar with an underhand, shoulder-width grip, then pulls your chin over the bar by driving your elbows down. It trains the lats, biceps and upper back with more biceps involvement than an overhand grip. Intermediate lifters use it in the gym, calisthenics training or at home for reps as a main lift or finisher.
- Muscles
- Lats, Biceps, Upper back
- Equipment
- Pull-up bar
- Logged as
- Reps
How to
- Hang from the bar with an underhand, shoulder-width grip.
- Pull your chin over the bar, driving your elbows down.
- Keep your core tight, avoid swinging.
- Lower with control to a full hang.
Form cues
- Set your shoulders down before you pull.
- Drive your elbows toward your hips, not back.
- Exhale as your chin clears the bar.
Common mistakes
- Legs kick to build swinging momentum. Brace your core and keep your legs still.
- Shoulders shrug up at the dead hang. Set your shoulder blades down before pulling.
- Chin barely clears the bar. Pull until your chin is fully over the bar.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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