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Chin-Up.

A challenging compound bodyweight exercise that primarily targets the lats and biceps for upper body pulling strength.

AdvancedPull-Up Bar
Chin-Up
The numbers
Sets
3–5
Reps
6–15
Rest
90–180
Muscles
Primary
Lats · Biceps
Secondary
Rear delts · Forearms
The play-by-play

How to do it.

  1. Step 01

    Grasp a pull-up bar with an underhand, shoulder-width grip.

  2. Step 02

    Hang freely with arms fully extended.

  3. Step 03

    Pull your body upwards until your chin clears the bar.

  4. Step 04

    Focus on squeezing your lats and biceps.

  5. Step 05

    Slowly lower yourself back to the starting position with control.

  6. Step 06

    Maintain a slight arch in your lower back and keep your core tight.

What separates good from great

Pro cues.

  • Avoid kipping or using momentum.

  • Full range of motion is crucial for optimal development.

  • Engage your shoulder blades by depressing them before pulling.