Also known as: reverse-grip pull-up, supinated pull-up, underhand pullup, underhand pull-up, reverse grip pullups

What is Chin Up?

Chin Up is a vertical pull exercise performed by gripping a bar with palms facing you and pulling your chin above the bar. It primarily targets the biceps and latissimus dorsi, with support from the chest, shoulders and forearms. Difficulty: medium - effective for upper-body pulling strength.

How to Do Chin Up

  1. Set your grip: Grab the bar with a shoulder-narrow, underhand (supinated) grip; thumbs wrap the bar and wrists stay neutral to protect the joints.
  2. Create tension: Hang with arms fully extended, retract shoulder blades and brace your core to prevent swinging before initiating the pull.
  3. Drive the pull: Exhale and pull your chest toward the bar by driving elbows down and back, keeping them close to your torso.
  4. Reach the top: Continue pulling until your chin clears the bar or the chest reaches it, pause briefly while squeezing the biceps and lats.
  5. Lower with control: Inhale and slowly lower to full arm extension, resisting gravity for 2-3 seconds to protect the shoulders and build strength.

Muscle Groups

Biceps, Chest, Shoulders, Forearm, Latissimus

Description

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.

As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.

As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body.

After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of chin ups?

Chin ups build biceps and lat strength, improve grip and upper-body pulling power, and reinforce shoulder stability. They transfer well to compound lifts and functional pulling movements across sports and daily activities.

What common mistakes should I avoid when doing chin ups?

Avoid kipping or swinging, flared elbows, letting the shoulders shrug, and incomplete range of motion. Focus on scapular control, full extension at the bottom, and a controlled descent to reduce injury risk.

How can I progress or find easier alternatives to chin ups?

Use band-assisted chin ups, a machine assist, or negatives (slow eccentrics) to build strength. Progress to unassisted reps, weighted chin ups, or sets with added range and tempo for overload.