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Chin-Up
A supinated vertical pull that emphasizes lats and biceps while still training the upper back.
BackBodyweightVertical pull
Primary
Latissimus dorsiBiceps
Secondary
Upper backForearmsCore
Equipment
Bodyweight
Pattern
Vertical pull
Setup
- 01Grip the bar around shoulder width with palms facing you.
- 02Start from a full hang with shoulders controlled.
- 03Brace lightly and keep legs from swinging.
- 04Set the shoulder blades before pulling hard.
Execution
- 01Pull elbows down and slightly forward.
- 02Lift until the chin clears the bar with a quiet torso.
- 03Control the top for a brief moment.
- 04Lower to a full active hang before the next rep.
Checkpoints
- -Wrists stay comfortable and not over-bent.
- -Shoulders stay away from the ears at the top.
- -Range of motion is consistent rep to rep.
- -The body does not curl into a crunch to finish.
Common mistakes
- -Rushing the eccentric.
- -Starting from bent elbows.
- -Overusing momentum.
- -Letting elbows flare wide.
Programming notes
- -Often easier to load than pull-ups because the biceps contribute more.
- -Use 3 to 5 sets near technical failure for hypertrophy.
- -Pair with rows to cover more upper-back angles.
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