Chin Up
Vertical pull with an underhand grip that adds more biceps work.
- Primary muscleBack
- Also worksBiceps
- EquipmentPull-up bar
- TypeCompound
- MovementVertical pull
- LevelIntermediate
- Back
- Biceps
- Pull-up bar
How to do the Chin Up
4 steps, in the order you do them.
- Hang from the bar with your palms facing you, hands shoulder-width apart and arms extended.
- Pull your shoulder blades down and keep your abs tight.
- Pull, driving your chest toward the bar until your chin passes it.
- Lower with control to full extension.
Muscles worked
Common Chin Up mistakes
What goes wrong most often when you do the Chin Up, and how to fix it.
The hands are too wide and the elbows flare out with the palms facing you.
Grip the bar shoulder-width apart so your elbows travel down in front of your body.
You swing your legs to get your chin over the bar.
Keep your legs together and your abs tight. If you can't get up without momentum, end the set or use assistance.
You drop down all at once and end up hanging on your elbows.
Lower over two to three seconds until your arms are straight, without dropping at the end.
Alternatives to the Chin Up
They work the back with other equipment, including options for training at home.
Calculate your Chin Up 1RM
Enter the weight and reps of a set you did close to failure: we show you the most you could lift for one rep and the weights to train with.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More back exercises
Close Grip PulldownBack · Cable machine
Assisted Pull UpBack · Machine
Kneeling Single Arm Lat PulldownBack · Cable machine
Loop Band Pull UpBack · Pull-up bar and resistance band
Frequently asked questions
What muscles does the Chin Up work?
The Chin Up works mainly the back. It also works the biceps.