Chin-Up
BWBodyweightStrength
The chin-up is a bodyweight strength exercise where you hang from a pull-up bar with an underhand grip and pull your body upward until your chin clears the bar, emphasizing controlled negatives on the descent. Its primary purpose is to build upper body pulling strength and muscle mass. It mainly targets the latissimus dorsi and other back muscles, along with biceps and core, making it ideal for athletes, climbers, and anyone seeking functional upper body power without equipment beyond a bar.
How to Perform Chin-Up
- 1Stand facing a pull-up bar with hands shoulder-width apart, palms facing you (supinated grip).
- 2Grip the bar firmly, engaging your core and shoulders.
- 3Hang fully with arms extended straight, shoulders relaxed away from ears, feet off the ground or crossed behind you.
- 4Inhale deeply, then exhale as you pull your chest toward the bar by driving elbows down and back.
- 5Continue pulling until your chin clears the bar, squeezing your shoulder blades together at the top.
- 6Inhale as you lower yourself slowly and controlled back to the full hang position.
- 7Repeat for desired reps, maintaining steady breathing throughout.
- 8Key form tips: Keep momentum minimal—avoid swinging or kipping; maintain a straight body line from head to heels; if unable to do full reps, use assistance like bands. Common mistakes: shrugging shoulders up, incomplete range of motion, or flaring elbows out.
