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Chin Ups 6s · no sound

Chin Ups

A vertical bodyweight pull with palms facing you that builds the lats, biceps, and grip in one of the most honest strength tests there is.

Primary muscle
Lats
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Pull
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How to do it

  1. Reach up and grip the bar with palms facing you, hands about shoulder-width apart.
  2. Hang at full arm extension with the shoulders pulled down away from the ears and the core braced.
  3. Pull yourself up by driving the elbows down toward your ribs, leading with the chest.
  4. Continue the pull until your chin clears the bar and your upper chest is close to the bar.
  5. Pause for a beat at the top, squeezing the back and biceps without swinging.
  6. Lower yourself slowly to a full hang over 2 to 3 seconds, then repeat for reps.

Common mistakes

  • Kipping or swinging the legs to generate momentum instead of pulling cleanly with the back and arms.
  • Cutting the range short by stopping before the chin clears the bar or skipping the full hang at the bottom.
  • Shrugging the shoulders up at the start so the traps take over and the lats never engage.
  • Dropping fast at the bottom and skipping the slow lowering phase, where most of the strength gains happen.

Muscles worked

Primary
Lats
Secondary
Biceps

Same movement, other equipment

Barbell Bent Over Row Intermediate Barbell Bent Over Row Lats Barbell Barbell Pullover Intermediate Barbell Pullover Lats Barbell Bent Over One-Arm Long Bar Row Intermediate Bent Over One-Arm Long Bar Row Lats Barbell Dumbbell Pullover Intermediate Dumbbell Pullover Lats Dumbbell

Similar exercises

Backpack Row Beginner Backpack Row Lats Bodyweight Inverted Row Beginner Inverted Row Lats Bodyweight Muscle-up Advanced Muscle-up Chest Bodyweight Neutral-Grip Pull-Up Intermediate Neutral-Grip Pull-Up Lats Bodyweight Pull Ups Intermediate Pull Ups Lats Bodyweight

Good to know

What muscles does the Chin Ups work?
Mainly the lats. It also works the biceps.
What equipment do you need for the Chin Ups?
None. It is a bodyweight exercise.
Is the Chin Ups good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

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