Chin-Up: How-to, Tips & More
The Chin-Up is a intermediate compound exercise for your lats. You do it with pull up bar. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Chin-Up
- Hang from the bar with your palms facing you, about shoulder width.
- Pull yourself up until your chin clears the bar.
- Lower slowly until your arms are straight.
- Keep your legs still.
Chin-Up tips
- The underhand grip puts more work on the biceps than a pull-up.
Sets and reps
Most lifters do well with 5 to 12 reps per set, and 5 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Chin-Up alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Band Bent Over Row
Resistance band
Frequently asked questions
What muscles does the Chin-Up work?
The Chin-Up mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 5 to 12 reps per set, and many lifters get the best results between 5 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Chin-Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Chin-Up?
You need pull up bar.
Add Chin-Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon