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Beginner pull

Chin-Up

The biceps-dominant vertical pull - builds arm and back strength from a supinated grip.

What is a Chin-Up?

The chin-up is a vertical pulling exercise using a supinated (underhand) grip. The palm-facing-you position increases biceps involvement, making chin-ups slightly easier than pull-ups for most people while still building a strong back.

How to Perform a Chin-Up

  1. Grip the bar with palms facing you, hands shoulder-width apart.
  2. Hang with arms fully extended and shoulders engaged (not shrugged up).
  3. Pull yourself up by driving your elbows down toward your hips.
  4. Chin clears the bar - that’s a full rep.
  5. Lower under control to a dead hang.

Progression Path

If you can’t do a chin-up yet:

  • Dead hangs - build grip strength (3 × 30s)
  • Flexed arm hangs - hold chin above bar (3 × 10–20s)
  • Negative chin-ups - jump up, lower in 5 seconds (3 × 5)
  • Band-assisted chin-ups - use progressively thinner bands

Common Mistakes

  • Using momentum - no kipping; strict form builds real strength.
  • Partial reps - chin over bar, full extension at bottom.
  • Shrugging shoulders - keep them depressed throughout.
  • Grip too wide - shoulder-width or slightly narrower is ideal.