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Chin-Up
The pull-up with your palms facing you: the biceps help more, so it's usually the first one people master.
Also known as: chin-ups, underhand pull-up
- Level
- Intermediate
- Equipment
- Pull-Up Bar
- Type
- Compound
How to do it
- Hang with your palms facing you, hands shoulder-width apart.
- Engage your back by pulling your shoulders down before you pull.
- Pull with your elbows driving down and close to your body until your chin clears the bar.
- Lower slowly to straight arms.
Form cues
- Elbows close to your body, pointing at the floor.
- Bring your chest toward the bar at the top.
- Straight arms at the bottom of every rep.
Common mistakes
- Stopping halfway: straighten your arms at the bottom.
- Too narrow a grip: it strains wrists and elbows. Keep your hands at shoulder width.
- Swinging your body: keep your legs still and your abs tight.
Sets and reps
3-4 sets of 5-12 reps with 2 minutes of rest. Alternate them with pull-ups across the week.
FAQ
Do chin-ups work the biceps?
Yes, much more than pull-ups, along with the lats. They're one of the best compound biceps exercises.
Are chin-ups easier than pull-ups?
For most people yes, because the biceps help more. That's why they're often the first variation people achieve.
Can I just do chin-ups?
Yes, they're a complete vertical pull. Alternating with pull-ups still spreads the work better.
What muscles do chin-ups work?
They mainly work the biceps and the lats, with help from the rhomboids.
Train with Nuvana
Add chin-ups to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
