Back / Intermediate / Compound (multi-joint)

Chin-Up

A pull-up with an underhand shoulder-width grip that builds the lats and biceps.

At a glance

Primary

Lats, Biceps

Secondary

Upper back (rhomboids, mid/lower traps), Rear delts, Forearms & grip, Abs

Equipment

Pull-up bar

Movement pattern

Vertical pull, Elbow flexion (curl)

Level

Intermediate

Type

Back, Compound (multi-joint)

How to do it

1. Grasp a pull-up bar with an underhand grip about shoulder-width apart and hang with arms straight, knees bent.
2. Pull yourself up until your chin clears the bar.
3. Pause briefly at the top.
4. Lower yourself slowly to a full hang.

Tips

• Avoid kipping or swinging.
• Lead with the chest and pull the elbows down to your sides.

Common mistakes

• ✗ Dropping into a dead hang with loose shoulders.

  Why it hurts: The body weight yanks on the shoulder capsule and the elbows at the bottom.

  ✓ Instead: Lower under control and keep light tension in the shoulders at the bottom.

• ✗ Kipping or reaching the chin with the neck.

  Why it hurts: Momentum loads the shoulder in end range, and craning the neck strains it.

  ✓ Instead: Do strict reps: start by pulling the shoulder blades down, then bring the chest toward the bar. Use a band for assistance.

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