Chin-Up
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Log this exerciseMuscles
Technique
Hang from the bar with a supinated (underhand) grip at shoulder-width. Pull your chin above the bar by driving your elbows toward your hips. Squeeze your biceps at the top. Lower slowly back to the dead-hang position.
Steps
- Grip the bar underhand at shoulder width and hang with your arms extended
- Brace your core and draw your shoulder blades down
- Drive your elbows toward your hips to pull your body upward
- Raise your chin above the bar and squeeze your biceps
- Lower under control to a full dead hang
Common mistakes
- Swinging or kicking to create momentum
- Shrugging the shoulders toward the ears
- Failing to bring the chin above the bar
- Dropping quickly instead of controlling the descent
Variations
- Close-grip chin-up
- Weighted chin-up
- Resistance-band-assisted chin-up
- Neutral-grip chin-up
Related exercises
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Try ForceIndex freeFAQ
What muscles does Chin-Up work?
Muscles: Lats, Biceps, Rear delts.
What equipment do I need for Chin-Up?
Equipment: Pull-up bar.
Where can I do Chin-Up?
Location: Home, Gym, Street.
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