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Chin-Up

A beginner strength exercise for the lats, done with just your bodyweight.

Chin-Up: starting positionChin-Up: finishing position
Main muscles
Lats
Also works
Biceps, Forearms and Upper back
Equipment
Bodyweight
Level
Beginner
Type
Compound
Movement
Pull

How to do the Chin-Up

  1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  2. 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. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
  3. 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. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  4. 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.
  5. Repeat this motion for the prescribed amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Chin-Up

Questions

What muscles does the Chin-Up work?

Mainly the lats, with the biceps, forearms and upper back helping.

Is the Chin-Up good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Chin-Up?

Good alternatives that train the lats: Pullups, V-Bar Pullup, Wide-Grip Rear Pull-Up or Band Assisted Pull-Up.

How many sets and reps of the Chin-Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).