Smart Workout Diary

Chin-Up

The chin-up is a bodyweight vertical pulling exercise performed from a bar with an underhand grip. It primarily trains the lats and biceps, while the upper back and forearms assist. It supports upper-body pulling strength, grip strength, and body control.

Demonstration

Chin-Up — demonstration 1
Chin-Up — demonstration 2

Instructions

  1. Stand beneath a secure pull-up bar and grip it at about shoulder width with your palms facing you.
  2. Hang with straight arms, then brace your abdomen and keep your legs still or lightly crossed.
  3. Pull your elbows down toward your ribs and lift your chest toward the bar without swinging.
  4. Continue until your chin clears the bar, keeping your neck neutral and shoulders away from your ears.
  5. Lower under control until your elbows are straight, then repeat. Stop if the bar or your grip is not secure.
Muscle Group
Lats
Other Muscle Groups
Biceps, Upper Back
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar, Body Only
Difficulty
Intermediate

Technique tips

  1. Use a full, controlled range: begin from a dead hang and avoid dropping abruptly at the bottom.
  2. Keep the ribs down and avoid kicking or swinging to make the repetition easier.
  3. Exhale as you pull up and inhale as you lower.
  4. If full repetitions are not yet controlled, use an appropriate regression rather than forcing incomplete or swinging reps.
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