Back
Chin-Up
4 × 5–8 · Intermediate · Bodyweight
How to do it
- Grip the bar underhand (palms facing you), hands about shoulder-width apart.
- Hang with straight arms and brace your trunk.
- Pull your chest toward the bar, driving your elbows down to your ribs.
- Lower slowly to a full hang before the next rep.
Coach tip: The underhand grip brings the biceps in as helpers, so most people can chin-up before they can pull-up.
About this exercise
A strong back is the engine of every pull — and the brace behind your heaviest lifts. This movement trains the muscles that pull your shoulder blades down and back, building the posture and upper-body strength that carry over to rows, deadlifts and pull-ups.
Primary muscles
Latissimus dorsi, rhomboids, trapezius
Also working
Biceps, rear deltoids, forearms, spinal erectors
Common mistakes
- Swinging or jerking the weight with momentum instead of muscle
- Shrugging the shoulders up instead of driving the elbows down and back
- Letting the lower back round as the weight gets heavy
Form & safety — Keep your spine neutral and your ribs down throughout. If you have to throw your whole body into a rep, the load is too heavy — drop it and own the full range of motion.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.