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Chin Up - Instructions, Variations & Alternatives

Muscles involved

  • Lats
  • Biceps
  • Rhomboids
  • Deltoids
  • Forearms

Also known as

  • Underhand Pull-Up
  • Supinated Pull-Up

How to perform

Chin Up - Starting position

Chin Up - Starting position

Chin Up - Muscle Under Tension

Chin Up - Muscle Under Tension

  1. Set up & Starting position (suspended)
    Place hands on the bar with palms facing yourself and a grip slightly within shoulder width. Retract the shoulders and tuck them down and keep the core tight and back slightly arched.

  2. Concentric phase
    Breathing out, pull the torso upward until the head is above the bar keeping elbows against the side of the body.

  3. Eccentric phase
    Lower back to the starting position while breathing in. Repeat.

This exercise is a variation of the standard Wide Grip Pull Up performed with a neutral parallel grip.
Chin Up and Hammer Pull Up are considered easier than the standart Wide Grip Pull Up as this strong hand position distributes the workload between multiple muscles.

Exercise Alternatives