About this exercise
Chin-ups are a fantastic upper body exercise that primarily targets the muscles of the back and biceps, and they also engage the core.
Chin up
Step by step instructions, muscle activation and variants for the Chin up.
MediumBicepsMiddle back
How to Perform
- Find a secure overhead bar and grip it with your palms facing you (underhand grip) and hands shoulder-width apart.
- Hang from the bar with your arms fully extended and your legs slightly bent or crossed for balance.
- Engage your core and pull yourself up by bending your elbows and bringing your chin above the bar.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower yourself back to the starting position with control, fully extending your arms.
- Repeat the movement, maintaining proper form throughout.
Muscle Activation
Primary
BicepsMiddle back
Secondary
Inner forearmOuter forearm
About the Chin up
The Chin up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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