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All exercises

Chin-up

Intermediate

Chin-up is a compound bodyweight exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
  2. 2Engage your core and pull your body up towards the bar, leading with your chest.
  3. 3Continue pulling until your chin is above the bar.
  4. 4Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • One arm chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Chin-ups (narrow parallel grip)Bodyweight
  • Pull up (neutral grip)Bodyweight
  • Assisted standing chin-upMachine

Easier variations

  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine

Harder variations

  • Weighted close grip chin-up on dip cageWeight plate
  • Weighted one hand pull upWeight plate
  • Weighted pull-upWeight plate
  • One arm chin-upBodyweight
Logged today · 2 min restChin-up

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  • Assisted pull-upMachine
  • Assisted standing pull-upMachine
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