Chin Ups
A vertical bodyweight pull with palms facing you that builds the lats, biceps, and grip in one of the most honest strength tests there is.
Video
Body map
Primary
Lats
Secondary
Biceps
Step by step
- Reach up and grip the bar with palms facing you, hands about shoulder-width apart.
- Hang at full arm extension with the shoulders pulled down away from the ears and the core braced.
- Pull yourself up by driving the elbows down toward your ribs, leading with the chest.
- Continue the pull until your chin clears the bar and your upper chest is close to the bar.
- Pause for a beat at the top, squeezing the back and biceps without swinging.
- Lower yourself slowly to a full hang over 2 to 3 seconds, then repeat for reps.
Muscles and equipment
- Target muscle
- Lats
- Secondary muscles
- Biceps
- Equipment
- Bodyweight
- Type
- Strength
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.