Chin Up
Stand beneath a pull-up bar and grasp it with an underhand (supinated) grip, hands shoulder-width apart. Hang completely from the bar with arms fully extended, engaging your core and retracting your shoulder blades slightly.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Biceps Brachii
Secondary muscles
- Brachialis
- Brachioradialis
- Teres Major
- Rhomboids
- Trapezius (middle and lower)
- Posterior Deltoid
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Stand beneath a pull-up bar and grasp it with an underhand (supinated) grip, hands shoulder-width apart.
- 2
Hang completely from the bar with arms fully extended, engaging your core and retracting your shoulder blades slightly.
- 3
Pull your body upwards by driving your elbows down and back, focusing on engaging your lats and biceps.
- 4
Continue pulling until your chin clears the bar, keeping your chest up and shoulders down.
- 5
Slowly lower your body back to the starting dead hang position with control, fully extending your arms.
Safety & form
Train smart. Read these notes before adding heavy load.
