Chin-Up
Underhand grip slightly narrower than shoulder width
- Level
- Beginner
- Equipment
- Pull-Up Bar
- Movement
- Pull up · Hanging
- Tracks
- Reps only
Works
Lats Back Biceps Forearms Rhomboids
How to do it
- Grab the bar with an underhand grip slightly narrower than shoulder width.
- Hang with arms fully extended and shoulders engaged.
- Pull your chest up toward the bar by driving elbows down.
- Raise until your chin clears the top of the bar.
- Lower your body slowly until arms are straight again.
Common mistakes
- Swinging legs to generate momentum.
- Stopping the descent before full arm extension.
- Shrugging shoulders up toward ears at the bottom.
- Leaning back excessively instead of pulling straight up.
Safety
Avoid kipping or swinging violently to protect the lower back.
Do not drop suddenly from the top position to protect shoulder joints.
Tips
- Initiate the pull by depressing your shoulder blades.
- Keep your core tight to prevent swinging.
- Focus on driving elbows into your pockets.
Details
- Base movement
- Pull up
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Close
- Body position
- Hanging
