Chin-up
Exercise Type / Difficulty:
Bodyweight
/ Intermediate
Equipment:
Bodyweight
Muscle Groups:
Biceps
Upper Back
Core
Lats
Description
The chin-up is a classic bodyweight pulling exercise that primarily targets the biceps and lats. It also engages the upper back, shoulders, and core, making it effective for building upper-body pulling strength and muscle.
How to Perform
- Grab a pull-up bar with an underhand (supinated) grip, hands about shoulder-width apart.
- Hang with your arms fully extended and shoulders engaged.
- Pull your body upward by driving your elbows down and back until your chin clears the bar.
- Pause briefly at the top, then lower yourself under control back to the starting position.
Coaching Cues
- Lead the movement with your elbows rather than your chin.
- Keep your shoulders down and away from your ears.
- Engage your core to avoid swinging.
- Use a full range of motion, from dead hang to chin-over-bar.