Chin-up
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Lats
- Medium load
- Biceps
- Low load
- Core, Forearms · Flexors, and Upper back · Teres
Secondary muscles
How to do it
Grip the bar with the palms facing you at about shoulder width and hang with the shoulders engaged. Pull until the chin clears the bar without craning the neck, keeping the chest tall, then lower slowly to a full hang. The supinated grip loads the biceps more, so build up gradually — this is where elbow tendons get overloaded if you jump in with too much volume.
Form cues
- Supinated grip loads the biceps more
- Chin clears the bar without craning
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.