Exercises / Back & spine
Chin-up
- Strength
- Back & spine
- Fixed pull-up bar
Pull the chest toward a fixed bar, then lower under control.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary.
How much
Start with 1-5 controlled repetitions or assisted repetitions, 1-3 sets.
Start: Hanging, palms toward face
Steps
- Grasp a secure bar with palms facing you.
- Pull the elbows down until the chin approaches the bar.
- Lower slowly to straight arms without dropping.
Cues
- Keep the ribs controlled
- Lead with the elbows
Common mistakes
- Kicking or swinging
- Craning the neck
- Dropping from the top
Used for
- Vertical pulling strength
- Advanced upper-body conditioning
Take care (2)
- Use a secure bar and a stable step for mounting and dismounting.
- Avoid unsupported hanging if shoulder instability, acute pain or grip weakness is present.
Evidence (1)
- A comparative EMG study found substantial latissimus and biceps activity during chin-ups in healthy participants; clinical outcomes were not studied.1
Easier
Harder
References (1)
- Doma K, Deakin GB, Ness KF. Sports Biomech. 2013;12(3):302-313. Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises