Duration required
Focus Area required
 s rest

Chin Up

Key Points:

  • Hang from the bar with an underhand grip, spaced just wider than shoulder width.

  • Pull up by brining your elbows to the back of the hips until chin is level with bar.

  • Slowly lower back to start position and repeat.

Common Mistakes:

  • Swinging to get up.

  • Dropping on the way down.

  • Uneven grip.

Where you should 'feel it':

Primary Muscles:
Biceps, Lats
Secondary Muscles:
Traps, Abs
Muscle diagram with the following muscles highlighted Biceps, Lats, Traps, Abs

Similar Exercises

Start by hanging with an underhand grip, spaced at roughly less than shoulder width apart.

Squeeze your shoulder blades together and pull up by driving your elbows to the back of the hips. Pull until your chin is roughly at the bar, then slowly extend the arms to the start position. Keep your chest out and tense your core to keep a stable body throughout. Repeat for the desired repetitions.

Avoid swinging to use momentum.

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