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Chin-Up

Underhand grip pull-up. More bicep involvement than pull-ups. Builds strength and size in the back and supporting muscles. Engages multiple muscle groups for efficient training. Develops functional strength that transfers to daily activities.

How to Do Chin-Up: Step by Step

  1. Grip bar with palms facing you, shoulder-width
  2. Pull chin over bar
  3. Squeeze back and biceps at top
  4. Lower with full control

Common Mistakes to Avoid

  • Kipping for momentum
  • Half reps
  • Not going to full hang at bottom

Chin-Up Tips

  • Focus on the mind-muscle connection — think about the target muscle working
  • Control both the lifting and lowering phases for maximum muscle activation
  • Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results

Muscles Worked

backbiceps
Equipment pull-up bar
Tracking Count reps

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