Chin Up
The chin up is a fundamental bodyweight pulling exercise that targets the lats and biceps. Using a supinated grip places greater emphasis on the biceps compared to an overhand pull-up, making it an effective upper body strength and muscle builder.
How to do it
- Grasp a pull-up bar with a supinated grip, hands shoulder-width apart.
- Hang with your arms fully extended and your body relaxed.
- Engage your core and pull your shoulder blades down and back.
- Pull yourself upward until your chin clears the bar, leading with your chest.
- Slowly lower yourself back to the starting position with control and repeat for the desired number of repetitions.
Form cues
- Grasp the bar with palms facing toward you.
- Engage your core to keep your body steady.
- Pull your shoulder blades down and back.
- Lead upward with your chest toward the bar.
- Lower yourself down slowly and with control.
Breathing: Exhale as you pull your chin up toward the bar, and inhale as you lower yourself back down with control.
Common mistakes
- Using momentum or swinging your legs reduces the work done by your back and biceps.
- Not pulling through a full range of motion limits muscle engagement in the upper back.
- Shrugging your shoulders up toward your ears places unnecessary strain on your neck.
Muscles worked
Primary: lats. Secondary: biceps, forearms, rhomboids.
Suggested sets & reps
Get fitter
3 sets × 6–8 reps, rest 90 s
Lose weight
3 sets × 5–8 reps, rest 90 s
Build muscle
3–4 sets × 6–10 reps, rest 90–120 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder or elbow discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot do a full chin up yet?
That is completely normal. Start with regression options like assisted pull ups or inverted rows to build your upper body strength gradually.
Should my palms face toward me or away?
For a chin up, your palms should face toward you (a supinated grip), which places a bit more focus on your biceps.
How often should I practice chin ups?
2 to 3 times per week with at least one rest day in between sessions is plenty for recovery and strength building.