Chin-up
Chin-up is a bodyweight – vertical pull exercise involving Latissimus dorsi, Biceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi, Biceps brachii
- Secondary muscles
- Brachialis, Brachioradialis, Lower trapezius, Rhomboids
- Exercise type
- Bodyweight – vertical pull
Exercise technique
- Bar grip
Grasp the bar shoulder-width apart with palms toward you and thumbs wrapped around it.
- Hang
Lift your feet off the floor and extend your arms under control without fully relaxing your shoulder girdle.
- Body alignment
Keep your ribs over your pelvis and your legs together in a quiet position.
- Initiate the pull
Drive your elbows downward to pull your body up, moving your shoulders away from your ears.
- Top
Approach bar height without jutting your chin forward and stabilize briefly.
- Lower
Inhale and slowly extend your elbows, allowing controlled upward shoulder rotation.
- Next repetition
Pull again once swinging stops at the bottom; use assistance if needed to maintain strict movement.
Key technique points
- Use a symmetrical underhand grip.
- Pull your elbows downward.
- Do not swing your legs.
- Do not jut your chin forward.
- Finish the bottom extension slowly.
- Keep your thumbs wrapped around the bar.
Common mistakes
Reaching with the neck
Do not move your head backward and forward to touch the bar with your chin; judge pull height with a neutral neck.
Swinging the legs
Do not rise through knee and hip momentum; keep your torso controlled and pull with your arms and back.
Dropping at the bottom
Do not free-fall through the final elbow extension and expose your shoulder girdle to a sudden pull.
Raising the shoulders
Do not crowd your shoulders toward your ears as you pull up; focus on directing your elbows toward your ribs.
Partial descent
Do not leave your elbows increasingly bent on each repetition; return to the full arm extension you can control.
Open thumbs
Do not grip with only your fingers; wrap your thumbs around the bar for a secure hold.
Frequently asked questions
Chin-up: why is “Reaching with the neck” a mistake?
Do not move your head backward and forward to touch the bar with your chin; judge pull height with a neutral neck.
Chin-up: why is “Swinging the legs” a mistake?
Do not rise through knee and hip momentum; keep your torso controlled and pull with your arms and back.
Chin-up: why is “Dropping at the bottom” a mistake?
Do not free-fall through the final elbow extension and expose your shoulder girdle to a sudden pull.
Chin-up: why is “Raising the shoulders” a mistake?
Do not crowd your shoulders toward your ears as you pull up; focus on directing your elbows toward your ribs.
Chin-up: why is “Partial descent” a mistake?
Do not leave your elbows increasingly bent on each repetition; return to the full arm extension you can control.
Chin-up: why is “Open thumbs” a mistake?
Do not grip with only your fingers; wrap your thumbs around the bar for a secure hold.
What should I focus on when doing Chin-up?
Use a symmetrical underhand grip. Pull your elbows downward. Do not swing your legs. Do not jut your chin forward. Finish the bottom extension slowly. Keep your thumbs wrapped around the bar.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Biceps Curl
- Resistance Band Row
- Barbell Curl
- Barbell Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.