About this exercise
A pull-up performed with a supinated (underhand) grip that places the palms facing toward you, allowing greater biceps contribution alongside the lats for a powerful compound back and arm movement.
Chin-Up
Step by step instructions, muscle activation and variants for the Chin-Up.
MediumMiddle back
How to Perform
- Grip the pull-up bar with palms facing toward you, hands about shoulder-width apart
- Hang at full arm extension with your body straight and core engaged
- Pull yourself upward by driving your elbows toward your hips
- Continue until your chin clears the bar
- Pause briefly at the top, squeezing lats and biceps
- Lower yourself in a controlled manner to a full dead hang
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmMiddle chestTrapezius
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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