Chin-Up (Standard)

The best bodyweight bicep builder — develops back thickness, arm size, and pulling power with an underhand grip

⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Lats, Biceps
Secondary Muscles	Upper Back, Rear Delts, Traps
Equipment	Pull-Up Bar
Difficulty	⭐ Beginner-Intermediate
Priority	🔴 Essential

Movement Summary

🎯 Setup

Starting Position

Grip: Hands shoulder-width apart, underhand grip (palms toward you)
- Full grip around the bar (thumbs wrapped)
- Wrists straight, aligned with forearms
Body position: Full dead hang with arms completely extended
- Shoulders packed down slightly (not shrugged to ears)
Core engagement: Brace core, slight hollow body position
- Legs can be straight or bent at knees
- Avoid excessive swinging
Shoulder position: Active hang — shoulders engaged, not relaxed
- Scapula slightly depressed and retracted

Equipment Setup

Equipment	Setting	Notes
Pull-Up Bar	Fixed overhead bar	Should be high enough for full extension
Grip Width	Shoulder-width or slightly narrower	Narrower than pull-ups
Grip Type	Underhand (supinated)	Palms facing toward you
Height	Full extension with feet off ground	Use box/step if needed to reach

Setup Cue

"Underhand grip, pack shoulders down, create full-body tension before pulling"

🔄 Execution

The Movement

🔧 Setup Phase
⬆️ Pull Phase
🔝 Top Position
⬇️ Lowering

What's happening: Creating full-body tension from dead hang with underhand grip

Grip bar with underhand grip, hands shoulder-width apart
Hang with full arm extension
Engage scapula — pull shoulder blades down and together
Brace core, create hollow body position
Take a breath and hold

Tempo: Controlled setup, no swinging

Feel: Lats and biceps engaged, shoulders stable, core tight

Key Cues

Primary Cues

"Drive elbows to ribs" — engages lats, prevents pure arm pulling
"Chest to bar, not just chin" — ensures full range of motion
"Squeeze at the top" — maximizes peak contraction

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-1	1s up, no pause, 2s down, 1s hang
Hypertrophy	2-1-3-1	2s up, 1s pause, 3s down, 1s hang
Endurance	1-0-1-1	1s up, no pause, 1s down, continuous

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Lats	Shoulder extension and adduction — primary pulling muscle	`█████████░` 90%
Biceps	Elbow flexion — major role due to underhand grip	`█████████░` 90%

Secondary Muscles

Muscle	Action	Activation
Upper Back	Scapular retraction, mid-back engagement	`███████░░░` 75%
Rear Delts	Shoulder extension, scapular stability	`██████░░░░` 60%
Traps	Scapular depression and retraction	`██████░░░░` 65%

Stabilizers

Muscle	Role
Core	Maintains body rigidity, prevents swinging
Forearms/Grip	Holds onto bar, wrist stability
Brachialis	Deep elbow flexor, assists biceps

Muscle Emphasis

To emphasize lats: Wider grip, pull to chest, focus on elbow drive To emphasize biceps: Narrower grip, full ROM, slower eccentrics To emphasize upper back: Pause at top, focus on scapular retraction

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Using only biceps	Arms do all the work, back doesn't engage	Limits back development, reduces strength	Initiate with scapula, cue "elbows to ribs"
Partial reps	Not achieving full ROM (arms not extended)	Limits strength and muscle development	Full extension at bottom, chest to bar at top
Swinging/kipping	Using momentum to pull up	Reduces muscle engagement, injury risk	Dead stop each rep, control eccentric
Neck craning	Jutting chin forward to clear bar	Neck strain, doesn't count as full rep	Pull chest up, lead with sternum
Shoulders shrugged	Shoulders up by ears at bottom	Shoulder impingement risk	Active hang — shoulders packed down

Most Common Error

Relying only on biceps and not engaging the back — while chin-ups do work biceps heavily, the lats should still be the primary mover. Cue "pull with your elbows, not your hands."

Self-Check Checklist

Full arm extension at bottom (dead hang)
Chin clears bar at top (or chest to bar)
Feeling it in both lats AND biceps
No excessive swinging or kipping
Controlled eccentric (2-3 seconds down)

🔀 Variations

By Grip Width

Standard (Shoulder-Width)
Close Grip
Wide Grip (Rare)

Aspect	Details
Grip Width	Shoulder-width or slightly narrower
Grip Type	Underhand (supinated)
Best For	Most people, balanced bicep and lat development
Emphasis	Equal focus on lats and biceps

Aspect	Details
Grip Width	Hands almost touching
Grip Type	Underhand (supinated)
Best For	Maximum bicep engagement, arm size
Emphasis	More biceps, inner lats

Key difference: Longer ROM, extreme bicep activation, harder exercise

Aspect	Details
Grip Width	Wider than shoulders
Grip Type	Underhand (supinated)
Best For	Variation, less common
Emphasis	More lats, less biceps, awkward wrist position

Note: Wide underhand grip can be uncomfortable on wrists — not commonly used

By Training Purpose

Strength Focus
Hypertrophy Focus
Endurance/Conditioning

Variation	Change	Why
Weighted Chin-Ups	Add weight belt or vest	Progressive overload for max strength
Pause Chin-Ups	2-3s pause at top	Eliminate momentum, build strength at peak contraction
Slow Negatives	5s eccentric	Build eccentric strength, massive bicep growth

Variation	Change	Why
Tempo Chin-Ups	3-1-3 tempo	Increased time under tension
Chest-to-Bar	Pull higher	Full ROM, complete lat and bicep contraction
Close Grip	Hands closer together	Maximum bicep activation

Variation	Change	Why
High-Rep Sets	15-20+ reps	Muscular endurance
EMOM Chin-Ups	Set number every minute	Conditioning, consistent output
Cluster Sets	3 reps, rest 15s, repeat	Accumulate volume

Advanced Variations

Variation	Difficulty	Notes
Commando Chin-Up	⭐⭐⭐	Hands together, alternate sides over bar
Archer Chin-Up	⭐⭐⭐⭐	Shift weight side to side, unilateral strength
Typewriter Chin-Up	⭐⭐⭐⭐⭐	Move side to side at top position
One-Arm Chin-Up	⭐⭐⭐⭐⭐	Ultimate pulling strength goal

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	3-6	2-3 min	+10-45 lbs	1-2
Hypertrophy	3-4	6-12	90s-2min	Bodyweight or +10-25 lbs	2-3
Endurance	2-3	12-20+	60-90s	Bodyweight	3-4
Skill/Practice	3-5	1-3	2-3 min	Bodyweight	5+

Workout Placement

Program Type	Placement	Rationale
Pull day	First or second exercise	Primary back and arm builder
Upper body day	First pull exercise	Most demanding pull movement
Full-body	After compound lower body	Energy for quality reps
Arm-focused	First pull exercise	Best bicep mass builder

Chin-Up Fatigue

Chin-ups are demanding on both biceps and back. If doing heavy bicep work, place chin-ups first. Fatigued biceps will limit performance.

Frequency

Training Level	Frequency	Volume Per Session
Beginner (learning)	2-3x/week	3-5 sets assisted/negatives
Intermediate	2-3x/week	3-4 sets, 6-12 reps
Advanced	2-4x/week	4-6 sets, varied rep ranges

Progression Scheme

Progressive Overload

Can't do a chin-up yet? Start with negatives (jump to top, lower slowly for 5s), band-assisted, or machine-assisted. Chin-ups are typically easier to learn than pull-ups due to greater bicep involvement.

Can do 10+ chin-ups? Add weight. Even 5-10 lbs makes a significant difference.

Sample Progression (Beginner to Intermediate)

Week	Method	Sets x Reps	Notes
1-3	Negatives	3x5 (5s eccentric)	Build strength in lowering phase
4-6	Band-assisted	3x5-8	Reduce band tension as you progress
7-10	Strict bodyweight	3-5 sets to failure	Build up to 3x8
11+	Weighted	3x6-8 (+5-10 lbs)	Progressive overload

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Lat Pulldown (Underhand)	Can't do chin-ups yet, building foundational strength
Assisted Pull-Up Machine	Need assistance to complete reps (use underhand grip)
Band-Assisted Chin-Up	Working toward first unassisted chin-up
Negative Chin-Up	Building eccentric strength

Progressions (Harder)

Exercise	When Ready	Link
Weighted Chin-Up	Can do 3x10 bodyweight with strict form
Archer Chin-Up	Can do 3x12 bodyweight, want unilateral strength
One-Arm Chin-Up	Advanced strength goal, can do weighted chin-ups +50 lbs
Commando Chin-Up	Want grip and core variation

Alternatives (Same Goal, Different Movement)

Grip Variations
Equipment Alternatives
Unilateral Options

Alternative	Difference	Good For
Pull-Up	Overhand grip	More lat emphasis, less biceps
Neutral Grip Pull-Up	Palms facing each other	Shoulder-friendly, balanced development

Alternative	Equipment
Lat Pulldown (Underhand)	Cable machine
Assisted Pull-Up Machine	Assisted pull-up machine with underhand grip
Inverted Row (Underhand)	Barbell/TRX, horizontal pull

Alternative	Benefit
Single-Arm Lat Pulldown (Underhand)	Fix imbalances, build unilateral strength
Archer Chin-Up	Progress toward one-arm chin-up

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Bicep tendonitis	Repetitive elbow flexion under load	Reduce volume, use neutral grip, check form
Elbow tendonitis	Stress on elbow flexors	Lower volume, slower progression, neutral grip
Shoulder impingement	Overhead position can aggravate	Use neutral grip, reduce ROM, or switch to lat pulldown
Wrist discomfort	Supinated grip can stress wrists	Use neutral grip or adjust hand position

Stop Immediately If

Sharp pain in bicep tendon (especially near elbow)
Popping or clicking in elbow joint
Severe shoulder pain (not muscle fatigue)
Numbness or tingling in arms/hands
Inability to maintain control

Injury Prevention

Strategy	Implementation
Proper warm-up	Scapular pull-ups, dead hangs, bicep stretches, band pull-aparts
Full ROM	Don't short-change the bottom — full extension
Controlled tempo	No dropping or ballistic movements, especially on eccentric
Progressive volume	Don't jump into high volume — bicep tendons need adaptation time
Balanced training	Match pulling with pushing (2:1 or 1:1 pull:push ratio)

Elbow and Bicep Health

Warm up properly: Light dead hangs, scapular engagement drills
Don't overdo volume: Bicep tendons are injury-prone — start conservative
Full extension at bottom: Partial reps increase tendon stress
Consider grip variations: Neutral grip can be easier on elbows
Balance with tricep work: Keep push/pull balanced

Most Common Injury

Bicep tendonitis from excessive volume or poor progression. The underhand grip places significant stress on bicep tendons. Build volume gradually and always use full ROM to reduce tendon stress.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	180° overhead reach	🟡 Moderate
Elbow	Flexion	140-150° flexion	🟡 Moderate-High
Scapula	Depression, Retraction	Full scapular mobility	🟡 Moderate
Wrist	Stabilization in supination	Supinated position	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	180° overhead flexion	Can reach arms fully overhead	Shoulder mobility drills, wall slides
Elbow	Full flexion (140-150°)	Can touch hand to shoulder	Usually not an issue
Scapula	Full retraction/depression	Can squeeze shoulder blades together	Scapular pull-ups, band pull-aparts
Wrist	Comfortable supination	Can turn palm fully up	Wrist mobility drills, neutral grip alternative

Joint Health Note

Chin-ups are excellent for building pulling strength but place more stress on bicep tendons than neutral or overhand grips. Progress volume slowly and prioritize technique to maintain joint health.

❓ Common Questions

Chin-ups vs pull-ups — which should I do?

Both are valuable:

Chin-ups: More bicep emphasis, slightly easier to learn, great for arm development
Pull-ups: More lat emphasis (wider back), slightly harder

Do both in your program for balanced development. Many people start with chin-ups because they're slightly easier, then progress to pull-ups.

Are chin-ups cheating compared to pull-ups?

Absolutely not. Chin-ups are a different exercise, not an easier version of pull-ups. They emphasize biceps more and are excellent for arm and back development. Both have their place in a well-rounded program.

Can I build big biceps with just chin-ups?

Chin-ups are one of the best bicep builders, especially weighted chin-ups. Many people build impressive arms with heavy chin-ups. However, adding some isolation work (curls) can help maximize bicep growth. Chin-ups should be the foundation, curls are the accessory.

My elbows hurt when I do chin-ups. What should I do?

Common causes:

Too much volume too soon — reduce frequency/volume
Poor form — ensure full ROM, don't short-change the bottom
Weak forearms — build grip strength separately
Try neutral grip — easier on elbows than underhand

If pain persists, see a healthcare professional.

Should I do chin-ups or bicep curls first?

Chin-ups first, always. They're a compound movement requiring more energy and coordination. Do them when fresh. Curls are an isolation exercise — perfect as a finisher after chin-ups.

How many chin-ups should I be able to do?

General standards (bodyweight, strict form):

Beginner: 1-5 reps
Intermediate: 8-12 reps
Advanced: 15+ reps or weighted chin-ups

Focus on perfect form over hitting arbitrary numbers.

Can I do chin-ups every day?

You can, but it's not optimal. Chin-ups are demanding on biceps and back — both need recovery. 2-4x per week is ideal for most people. Daily low-rep practice (greasing the groove) can work if you stay well below failure.

📚 Sources

Biomechanics & Muscle Activation:

Youdas, J.W. et al. (2010). Surface Electromyographic Activation Patterns of the Upper Back Musculature During Pull-Ups and Chin-Ups — Tier A
Doma, K. et al. (2013). Comparison of Muscle Activation During Pull-Up Variations — Tier A
ExRx.net Exercise Analysis — Tier C

Programming:

NSCA Essentials of Strength Training — Tier A
Pavel Tsatsouline — The Naked Warrior (Bodyweight Progressions) — Tier C
Overcoming Gravity — Steven Low — Tier B

Technique:

Gymnastics Bodies — Foundation Series — Tier C
StrongFirst — Bodyweight Training — Tier C
Athlean-X — Chin-Up Mechanics — Tier C

Safety:

NSCA Position Statement on Overhead Athletes — Tier A
Bicep Tendonitis Prevention — Dr. John Rusin — Tier C

For Mo

When to recommend this exercise:

User wants to build back thickness AND arm size
User is learning vertical pulling (chin-ups are easier than pull-ups)
User's goal includes muscle building, especially arms
User has access to a pull-up bar

Who should NOT do this exercise:

Acute bicep or elbow injury → Wait until healed, or use Lat Pulldown
Cannot do chin-ups yet → Start with Assisted Pull-Up Machine, Negative Chin-Ups, or Lat Pulldown (Underhand)
Bicep tendonitis → Reduce volume, use Neutral Grip Pull-Up instead

Key coaching cues to emphasize:

"Drive elbows to ribs, pull with your back first"
"Full extension at bottom — straight arms"
"Control the descent — slow and controlled"
"Chest to bar, not just chin over"

Common issues to watch for in user feedback:

"I can't do any chin-ups" → Prescribe negatives, band-assisted, or assisted machine
"My elbows hurt" → Check for volume issues, may need neutral grip or reduced frequency
"I only feel it in my arms" → Normal due to grip, but cue back engagement ("elbows to ribs")
"I swing a lot" → Cue core engagement, teach dead-stop reps

Programming guidance:

Pair with: Horizontal pulls (rows), pushing movements (bench, overhead press), bicep isolation
Avoid same day as: Heavy bicep isolation before chin-ups (arms will be fatigued)
Typical frequency: 2-3x/week for best progress
Place early in workout when biceps and back are fresh

Progression signals:

Ready to progress when: 3x10 strict bodyweight chin-ups with perfect form
Add weight if: Can consistently do 10+ reps
Regress if: Form breaking down, elbow pain, excessive swinging

Red flags:

Elbow pain → likely tendonitis, reduce volume or switch to neutral grip
Not achieving full ROM → ego lifting, reduce difficulty
Only using biceps → need to cue back engagement
Sharp bicep tendon pain → stop immediately, assess injury

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Grip Width​

By Training Purpose​

Advanced Variations​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Frequency​

Progression Scheme​

Sample Progression (Beginner to Intermediate)​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Injury Prevention​

Elbow and Bicep Health​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​