Chin-Up
Auto DetectedA bodyweight vertical pull using an underhand grip on a pull-up bar that targets lats and biceps to build upper body strength and muscle; commonly used for hypertrophy and pulling power in calisthenics routines.
About Exercise
Equipment
Pull-up Bar
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Chest, Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Biceps
7/10Long Head, Short Head
Traps
6/10Mid Traps, Lower Traps
Forearms
6/10Flexors
Shoulders
5/10Rear Delts
Chest
4/10Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Mount a pull-up bar at chest height or higher. Grip the bar with underhand palms facing you at shoulder-width, hang with arms extended and feet off the ground.
- Brace core and pull shoulders down and back.
- Drive elbows down to pull chest toward bar.
- Continue until chin clears bar.
- Pause briefly at top.
- Lower body controlled to full arm extension.
- Repeat without swinging.
Coaching Tips
Form Cues
- Pull chest to bar
- Elbows to ribs
- Shoulders away from ears
- Core tight no swing
- Control the descent
Breathing
Inhale as you lower, exhale as you pull up while bracing core.
Tempo
3-1-1
Range of Motion
From full dead hang with arms extended to chin above bar with upper chest near it.
Safety
Safety Notes
- Avoid if acute shoulder or elbow pain
- Ensure bar is secure for body weight
- Progress gradually from assisted versions
- Maintain neutral spine to prevent hyperextension
- Stop if grip fails suddenly
Spotting
Not typically needed; use resistance bands or machine for assistance if unable to complete full reps unaided.
Common Mistakes
- Swinging for momentum
- Partial range incomplete hang
- Neck straining to clear bar
- Rounding shoulders forward
- Excessive lower back arch
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Recent wrist injury
Flexibility Needed
- Shoulder extension and flexion to 180 degrees
- Adequate wrist flexibility for supinated grip
Build Up First
- Basic grip strength
- Familiarity with dead hang position
- Core stability to avoid swinging
Also known as
Supinated Pull-Up, Underhand Chin-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
TRX Chin-Up
Others
Lats
Resistance Band Chin-Up
Pull-up Bar, Loop Bands
Lats
Dumbbell Weighted Chin-Up
Pull-up Bar, Dumbbells
Lats
Resistance Band Assisted Chin-Up
Pull-up Bar, Bands
Lats
Resistance Band Negative Chin-Up
Pull-up Bar, Bands
Lats
Machine Assisted Chin-Up
Assisted Pull-up Machine
Lats
Pull-Up
Pull-up Bar
Lats
Muscle Up
Pull-up Bar
Lats
L-Sit Pull-Up
Pull-up Bar
Lats
Kipping Pull-Up
Pull-up Bar
Lats
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
