Chin Up
Auto DetectedA bodyweight vertical pulling movement using a supinated, shoulder-width grip, primarily targeting the lats and biceps. Used to build upper body strength and hypertrophy.
About Exercise
Equipment
Pull-up Bar, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Traps, Forearms, 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
10/10Teres Major
Biceps
8/10Long Head, Short Head
Traps
4/10Mid Traps, Lower Traps
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
60-180 seconds • Use longer rest periods for strength goals, shorter rest for muscle endurance.
How to Perform
Grasp a pull-up bar with a shoulder-width, supinated grip (palms facing you). Hang freely with arms fully extended, keeping the body straight and core braced.
- Initiate the pull by depressing the shoulders and engaging the lats.
- Pull your body upward, leading with the chest, until your chin clears the bar.
- Squeeze your back muscles and pause briefly at the peak contraction.
- Slowly lower back down to the starting position with fully straight arms.
Coaching Tips
Form Cues
- Chest to bar
- Pull elbows down
- Shoulders away from ears
- Control the descent
Breathing
Inhale during the controlled descent and powerfully exhale as you pull yourself up past the bar, maintaining a core brace.
Tempo
2-0-1
Range of Motion
The movement begins from a full dead hang with straight elbows and ends when the chin rises clearly above the pull-up bar.
Safety
Safety Notes
- Stop immediately if you experience sharp shoulder, elbow, or wrist pain.
- Ensure the grip is secure before starting the lift.
Spotting
Not practical for this bodyweight movement. Use assistance bands or an assisted pull-up machine if needed.
Common Mistakes
- Failing to reach a full lockout at the bottom.
- Shrugging the shoulders toward the ears.
- Using momentum or excessive swinging (kipping).
When to Avoid
- Acute rotator cuff or elbow tendinitis issues.
Flexibility Needed
- Sufficient grip strength to hold body weight.
Build Up First
- Ability to perform a static dead hang for at least 15 seconds.
Also known as
Reverse Grip Pull-up, Chin-Up, Supine Grip Pull-Up
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