Strength Training · Bodybuilding · Calisthenics
Chin-Up
The chin-up is a bodyweight pull with your palms facing you. It trains your upper back and biceps as you lift your body toward an overhead bar.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Grasp the bar about shoulder-width apart with your palms facing you.
- Hang with your arms straight and your feet off the floor.
- Pull yourself upward until your chin clears the bar.
- Lower yourself under control until your elbows are fully extended.
Form cues
- Drive your elbows toward your ribs.
- Keep your neck long.
- Exhale as you pull.
Common mistakes
- Swinging or kickingPause between reps until your legs are still instead of using momentum to start the next pull.
- Overarching your lower backTighten your abdomen to keep your ribs stacked over your pelvis.
- Using a fingertip gripSeat the bar securely across your palms with your thumbs wrapped around it.
Safety
Dropping abruptly into the bottom position can strain your shoulders or elbows. A slipping grip or an unsecured bar can cause a fall.
- Check that the bar is secure and rated to support your weight.
- Use a stable platform to reach a high bar rather than jumping for it.
- End the set before grip fatigue prevents a controlled descent.
If the palms-toward-you grip causes wrist, elbow, or shoulder pain, try an assisted or neutral-grip version and seek professional advice if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3
- Target
- 4–8 reps
- Rest
- 2 min
Use assistance if needed to finish each set with 1–2 clean reps still possible.