BackBicepsForearmsBodyweightintermediate
Chin-Up
The chin-up uses a supinated (underhand) grip that increases bicep involvement while still hammering the lats. Many lifters find chin-ups easier than pull-ups, making them a great stepping stone.
How to Perform
1
Grip the bar at shoulder-width with palms facing you.
2
Start from a full dead hang with arms extended.
3
Pull your chin over the bar by driving your elbows down toward your hips.
4
Squeeze at the top and lower under control.
5
Avoid swinging — keep your core tight throughout.
Common Mistakes to Avoid
Not going to full extension at the bottom.
Kipping or using momentum.
Craning the neck to get the chin over.
Muscle Activation
Back80%
Biceps55%
Forearms25%
Variations
Neutral-Grip Chin-UpWeighted Chin-Up
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