Exercise Summary
Primary Muscle(s) Lats
Secondary Muscle(s) Biceps, Middle Back
Equipment Bodyweight
Emphasis Compound
Type Pull

Chin-up Instructions

  • With a supinated hand position, grip a pull-up bar at roughly shoulder-width apart. 
  • Position your body in a strong hanging position
    • Feet and legs are together and slightly in front of your pelvis.
      • You should feel your glutes contracted
    • Core is braced with your ribcage over your pelvis.
    • Eyes fixated straight ahead with a neutral neck position.
    • Shoulders are externally rotated
  • Without letting your elbows flare, pull yourself up and keep your legs in front of you throughout the exercise.
  • Without any neck involvement, pull your chin above the bar.
  • Lower yourself down in a controlled manner.
    • Don't "drop" from the top.
  • Don't lose your body position at the bottom.


  • Don't cheat the exercise, refrain from swinging or kipping upward.
  • Avoid crossing your legs behind your body, this extended spinal position negates your lat involvement.
    • It also deactivates your core musculature from stabilizing your spine. 
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