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Chin-Up

A powerful upper-body exercise focusing on biceps and back.

Chin-ups are a great compound exercise for building upper-body strength, focusing on the biceps and lats (latissimus dorsi).

See all variants of this movement→
How to doTips
Body Part
Back
Level
Intermediate
Muscles
Biceps
Lats
Modality
Compound
Direction
Pull
Equipment
Pull-up bar
Goal
Strength
,
Endurance

How to do:

  1. Grab a pull-up bar with a supinated grip (palms facing you), hands shoulder-width apart.
  2. Hang with your arms fully extended and your body straight.
  3. Pull yourself upward by engaging your biceps and back until your chin clears the bar.
  4. Slowly lower yourself back down to the starting position.
  5. Repeat for 8–12 reps per set.
  6. Complete 3-4 sets.

Tips:

  • Keep your elbows close to your body for better biceps engagement.
  • Use a controlled motion to avoid swinging.
  • Focus on pulling with your biceps and back.
  • Exhale as you pull up and inhale as you lower down.

Similar Exercises

Pull Up
Commando Pull-Up
Neutral-Grip Pull-Up
Lat Pulldown
Standard Pull-Up
Wide-Grip Pull-Up

Related Guides

Pull-Up vs Chin-Up vs Neutral-Grip Pull-Up: Which Builds More Back?
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