Chin-up tutorial
The chin-up is performed with an underhand, palms-facing-you grip and strongly involves the biceps along with the lats. This bodyweight pull builds upper-body pulling strength and is usually slightly easier than the wide-grip pull-up; it suits intermediate trainees.
How to perform
- Grip the bar underhand, palms facing you, at shoulder width.
- Hang with straight arms and pull your shoulders slightly down.
- Brace your core and keep your legs together or crossed.
- Drive your elbows down and back to pull yourself up until your chin clears the bar.
- Pause briefly at the top with your chest close to the bar.
- Lower under control until your arms are fully straight.
Breathing: Exhale as you pull up and inhale as you lower.
Key tips
- Start each rep by pulling your shoulder blades down, not by bending the elbows.
- Avoid swinging and kicking the legs.
- Take 2–3 seconds to lower.
Common mistakes
- Half reps without fully straightening the arms.
- Craning the chin forward to reach the bar.
- Dropping to the bottom without control.
Safety: Beginners or those with elbow or shoulder issues should use a band, an assisted pull-up machine or lat pulldowns.
BackPrimary muscle
Body weightEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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