Chin-up

A pull-up variation with an underhand grip that places more emphasis on the biceps.

Advanced · Recommended Sets: 3 sets x 5-8 reps · Lats, Biceps, Mid-Back (Rhomboids)

Chin-up — Points to Check Today

  • Drop the load if your elbows hurt — The underhand grip puts heavy strain on the biceps and elbows, so never push through pain. (Forcing weighted chin-ups through elbow pain)
  • Use band assistance at first — Build your reps with a band to develop strength first. (Barely getting the chin over with momentum and counting it as a rep)
  • Control all the way down — Don't dead-hang and bounce back up with momentum. (Hanging fully extended and bouncing back up with momentum)

Chin-up — How to Do It / If You're New

  1. Grip the bar with an underhand grip (palms facing you) at shoulder-width and hang.
  2. Press your shoulders down, retract your shoulder blades, and lift your chest slightly.
  3. With the feeling of using your biceps and back together, bring your chest to the bar until your chin clears it.
  4. Pause briefly at the top, then lower slowly with control until your arms are almost fully extended.