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Chin Ups

A compound upper body exercise that targets the biceps, back, and shoulders through controlled pulling movements using an underhand grip to improve upper body strength.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Hang from a pull-up bar with an underhand grip, hands shoulder-width apart. Pull your body up until your chin clears the bar, keeping your core engaged and avoiding swinging. Lower back to starting position with control.

Starting Position

Begin hanging from a pull-up bar with an underhand grip, hands shoulder-width apart, arms fully extended.

Finishing Position

Return to the starting position with arms fully extended, maintaining control throughout the movement.

Form Cues

Pull chin over bar, keep core engaged, control the movement, avoid swinging

Common Mistakes

Swinging, not going full range of motion, not engaging core, using momentum

Progression Tips

Add weight, perform variations, increase reps, or try different grips.

Regression Tips

Use assistance bands, perform negative reps, or practice dead hangs first.

Safety Notes

Maintain proper form to avoid shoulder and elbow strain. Stop if you experience pain in the shoulders, elbows, or wrists. Keep your core engaged throughout the movement.