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Chin-Up.
A challenging compound bodyweight exercise that primarily targets the lats and biceps for upper body pulling strength.
Also known as: Chinup, Chin Up, Underhand Pull-Up, Weighted Chin-Up
AdvancedPull-up bar
The numbers
Sets
3–5
Reps
6–15
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Grasp a pull-up bar with an underhand, shoulder-width grip.
- Step 02
Hang freely with arms fully extended.
- Step 03
Pull your body upwards until your chin clears the bar.
- Step 04
Focus on squeezing your lats and biceps.
- Step 05
Slowly lower yourself back to the starting position with control.
- 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.
Common questions
Questions, answered.
- What is the Chin-Up?
- A challenging compound bodyweight exercise that primarily targets the lats and biceps for upper body pulling strength.
- What muscles does the Chin-Up work?
- The Chin-Up primarily works your lats and biceps. It also recruits your rear delts and forearms as secondary movers.
- What equipment do I need for the Chin-Up?
- None. The Chin-Up is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Chin-Up?
- A typical prescription for the Chin-Up is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.
- Is the Chin-Up good for beginners?
- The Chin-Up is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.
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