1 / 6Chin-up
A pull-up with palms facing you. It works the back and adds more biceps, so most people find it a little easier than a pull-up.
BackBiceps
- Level
- Intermediate
- Equipment
- Pull-up bar
- Main muscle
- Back
- Also works
- Biceps
- Beginner sets
- 3 × 5–8
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Hang from the bar with your palms facing you, hands shoulder-width apart.
- 2Tighten your core and keep your legs still.
- 3Pull yourself up until your chin is over the bar.
- 4Lower yourself slowly until your arms are straight.
Common mistakes
- Swinging or kicking the legs
- Stopping before the chin clears the bar
- Dropping quickly on the way down
Tips
- Start from a dead hang with arms straight
- Pull your chest toward the bar
- Lower in 2–3 seconds
Questions
Chin-ups or pull-ups for beginners?
Chin-ups are usually easier because the biceps help more. They're a good first step toward pull-ups.
Will chin-ups build my arms?
Yes, they work the biceps hard along with the back, especially with slow lowering.
More Back exercises
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