Chin Up

Chin Up


This exercise involves hanging from a bar with your palms facing away from your body and pulling yourself up until your chin is above the bar. It primarily targets the muscles in your back, shoulders, and arms.

Muscle Group

Equipment Required

Chin Up Instructions

  1. Find a chin-up bar that is sturdy and can support your weight.
  2. Stand underneath the bar and reach up to grab it with both hands, palms facing towards you.
  3. Hang from the bar with your arms fully extended and your feet off the ground.
  4. Engage your core and pull your shoulder blades down and back.
  5. Bend your elbows and pull your body up towards the bar until your chin is above the bar.
  6. Pause for a moment at the top of the movement, then slowly lower yourself back down to the starting position with control.
  7. Repeat for the desired number of repetitions.

Chin Up Form & Visual

Chin Up

Chin Up Benefits

  • Strengthens the upper body, particularly the back, biceps, and shoulders
  • Improves grip strength
  • Engages the core muscles for stability
  • Can be done with minimal equipment (just a bar or sturdy surface to hang from)
  • Can be modified for different fitness levels by using assistance bands or varying grip width

Chin Up Muscles Worked

  • Biceps
  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Forearms

Chin Up Variations & Alternatives

  • Wide grip chin up
  • Narrow grip chin up
  • Assisted chin up
  • Weighted chin up
  • Commando chin up
  • L-sit chin up
  • Behind the neck chin up
  • One arm chin up