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All back exercisesBack · Calisthenic

Chin-Up

Supinated grip pull. Heavier biceps involvement and often easier than a pull-up.

IntermediateBar4 × 5–10
Chin-Up demonstration thumbnail — ✅ HOW to do CHIN UPS
LatsBar

Chin-Up

Demo · SaturnoMovement

Verified Chin-Up demonstration by SaturnoMovement. Click to play.

How to do the Chin-Up

  1. 1Shoulders down away from ears
  2. 2Chest to bar
  3. 3Control the descent

Benefits of the Chin-Up

  • Builds strength and size in the lats through a full, controlled range of motion
  • Also trains biceps as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services