Chin Up Leg Folded
The chin-up with legs folded is a bodyweight exercise targeting the latissimus dorsi. The underhand grip emphasizes bicep involvement, while folding the legs shifts the body's center of gravity and reduces the use of momentum.
How to do it
- Hang from a pull-up bar with an underhand grip, hands shoulder-width apart.
- Cross your ankles and bend your knees to bring your legs up behind you in a folded position.
- Engage your core and pull your body upward until your chin clears the bar.
- Pause at the top, squeezing your lats and biceps.
- Slowly lower yourself back to the hanging position and repeat for the desired number of repetitions.
Form cues
- Grip the bar with palms facing toward you.
- Cross your ankles and bend your knees behind you.
- Engage your core to prevent swinging.
- Pull your chest up toward the bar.
- Lower down with control until your arms are fully extended.
Breathing: Inhale as you hang at the bottom, and exhale steadily as you pull yourself up to the bar.
Common mistakes
- Using momentum by swinging legs, which reduces work done by the lats and biceps.
- Shrugging shoulders up toward ears, which creates tension in the neck instead of the upper back.
- Not pulling high enough, which limits the full range of motion of the exercise.
- Dropping down too quickly instead of controlling the descent.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, abs.
Suggested sets & reps
Get fitter
3 sets x 5-8 reps, rest 75 seconds
Lose weight
3 sets x 5-8 reps, rest 60 seconds
Build muscle
3-4 sets x 6-10 reps, rest 90 seconds
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp shoulder or elbow discomfort, ease off and choose a gentler pulling variation.
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
Why fold the legs during a chin-up?
Folding your legs shifts your center of gravity and helps prevent you from using momentum or kicking your legs to get up.
What if I can't do a full chin-up yet?
You can start with regression movements like an assisted pull-up or an inverted row to build the necessary upper body strength.
Should I feel this in my arms or back?
You should feel it working both your lats in your back and your biceps in your arms due to the underhand grip.
How often can I practice chin-ups?
2 to 3 times per week with at least one rest day between sessions is plenty for recovery and strength building.