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Chin-Up

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Exercise Data

Type: Strength
Main Muscle Worked: Lats
Other Muscles: Biceps, Forearms, Middle Back
Equipment: Body Only
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


9.1

Out of 10

Excellent

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Chin-Up Images

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Chin-Up Guide

Main Muscle: Lats

  1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
  3. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  4. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
  5. Repeat this motion for the prescribed amount of repetitions.

Variations:

  • If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available. These machines use weight to help you push your bodyweight.
  • Otherwise, a spotter holding your legs can help.
  • On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.



Alternative Exercises For Chin-Up

Pullups

Muscle Targeted: Lats

9.3

Out of 10

8.7

Out of 10

8.5

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Chin-Up

Exercise Rating
10/10

Jun 21, 2014 7:47 AM: Try pulling with your arms and resisting the urge to swing using leg momentum.



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of people found this tip helpful

Tip: Chin-Up

Exercise Rating
10/10

Jun 11, 2014 2:54 PM: I really struggle with this exercise because i work out at home so i bought a pull up/chin up bar and fixed it in my kitchen doorway and its solid enough but because of the height restrictions of the doorway i have to hold the bar and lower my body till my arms straighten and have to raise my knees...+See More



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of people found this review helpful

Review: Chin-Up

Exercise Rating
10/10

Mar 7, 2014 4:06 PM: One of the best body weight exercises, ever.



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of people found this tip helpful

Tip: Chin-Up

Exercise Rating
10/10

Oct 9, 2013 8:00 AM: This is a classic. Make sure you warm your arms up beforehand, and follow the instructions on the video. A tree works well, as do monkey bars on a playground. I understand some of you own chin-up bars at your house, but the concept remains the same. Chin-ups are foolproof, and are an effective workout...+See More



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of people found this review helpful

Review: Chin-Up

Exercise Rating
10/10

Oct 3, 2013 7:48 PM: This is point positive that sometimes the most simple methodology will often be the best methodology. Indeed a beginner's exercise, but even a more experienced player can benefit from adding this to a lat workout. Like the guide and a few of the poster's here have already pointed out, if it's too easy...+See More



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of people found this review helpful

Review: Chin-Up

Exercise Rating
8/10

Sep 2, 2013 11:33 AM: Good exercise for overall strength and lean muscle gain.



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of people found this review helpful

Review: Chin-Up

Exercise Rating
10/10

Jun 30, 2013 3:35 PM: One of the best!



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of people found this review helpful

Review: Chin-Up

Exercise Rating
10/10

May 9, 2013 1:35 PM: Amazing.
Do them weighted if BW is too easy.



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of people found this review helpful

Review: Chin-Up

Exercise Rating
10/10

Apr 13, 2013 12:23 PM: This is an extremely effective and basic exercise for lat and upper back development if you follow the form tips in this video guide. You can also perform this exercise with a neutral grip on parallel bars and I find this variation generates the most back muscle action.



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Tip: Chin-Up

Exercise Rating
10/10

Feb 15, 2013 5:33 PM: I am on the comeback train after a hip replacement and the dependence that developed from taking those pain pills and basically saying screw the gym 2 years out going down fast . For me when I was strong I did workout change the bench press alone and at old, chin ups/pullups gave me hell but after...+See More



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