Biceps · Pull-up bar

Chin-Up

The chin-up is a fundamental compound bodyweight exercise performed on a pull-up bar using an underhand, shoulder-width grip. It heavily targets the biceps and latissimus dorsi, making it an ideal anchor exercise for the early stages of a pull or upper-body workout.

Muscles: Biceps, Back
Equipment: Pull-up bar
Type: Strength
Animation: Men and women

How to do it

Approach a pull-up bar and grasp it with an underhand grip, hands about shoulder-width apart.
Hang from the bar with your arms fully extended and legs either straight or crossed for balance.
Inhale and brace your core. Exhale as you pull your body up towards the bar, aiming to bring your chin above the bar.
Focus on using your biceps and upper back muscles, particularly the lats, to pull yourself up.
Keep your movements controlled, avoiding swinging or kicking.
Pull yourself up until your chin is over the bar.
Slowly lower yourself back to the starting position, fully extending your arms.

Common mistakes

Swinging the body and kipping with the legs relies on momentum rather than muscular contraction and increases stress on the shoulder joints.
Cutting the range of motion short at the bottom fails to fully stretch the lats and biceps, reducing overall hypertrophy.
Craning the neck backward to clear the bar places excessive strain on the cervical spine.
Rounding the shoulders forward at the top disengages the upper back and places unnecessary shear stress on the anterior deltoids.

Tips

Initiate every pull by depressing and retracting your shoulder blades before bending your elbows.
Lower yourself under control for at least two seconds to protect the elbow tendons and maximize time under tension.
Loop a resistance band around the bar and under your feet if you cannot yet complete full repetitions with body weight.

Sets and reps

For strength and muscle growth, perform 3 to 4 sets of 6 to 10 repetitions with 2 to 3 minutes of rest, adding weight once bodyweight repetitions become comfortable. For muscular endurance, aim for 3 sets of 12 to 15 reps with 60 to 90 seconds of rest.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

How does a chin-up differ from a regular pull-up?

A chin-up uses a supinated (palms facing you) grip that significantly increases bicep activation, whereas an overhand pull-up places more emphasis on the lats and teres major.

What should be done if chin-ups cause wrist or elbow pain?

Stop the exercise immediately and consult a healthcare professional if pain persists. Switching to a neutral grip or using gymnastic rings can also relieve rotational stress on the joints.

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