Chin-up
Also called Underhand pull-up, Supinated pull-up
The chin-up is a pull-up with an underhand grip. Your palms face you, so your biceps work harder than in the Pull-up. Your lats do the rest of the pulling, with help from your upper back, forearms and abs. Most people can do more chin-ups than pull-ups, so it is a common route to a first full rep. If you cannot do one yet, use a band or practice the Negative pull-up. When it feels easy, the Pull-up with its overhand grip is the next step.
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How to do it
- Grip the bar underhand, hands shoulder-width apart.
- Hang with straight arms and draw your shoulders down.
- Pull your elbows toward your ribs until your chin is over the bar.
- Pause briefly at the top.
- Lower yourself slowly until your arms are straight.
Form tips
- Underhand grip, hands shoulder-width, arms straight.
- Drive your elbows down toward your ribs.
- Chest to the bar, then lower with control.
Common mistake
- Reaching your chin forward instead of pulling your chest up.