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Chin-up

Learn how to do chin-up with a clear setup, controlled movement, and a technique you can repeat.

BackBodyweight5 technique steps

See the movement
Chin-up: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do chin-up

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

Learning it from scratch? Follow the chin-up vs pull-up guide.

Chin-up exercise illustration

Chin-up: muscles worked

Primary focus: back. Supporting muscles: Biceps.

BackBiceps
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do chin-up?

Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. Engage your core and pull your body up towards the bar, leading with your chest. Continue pulling until your chin is above the bar.

What muscles does chin-up work?

Chin-up primarily trains the back, with the biceps contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for chin-up?

Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.

What can I do instead of chin-up?

Related options include Pull-up, Partner-Supported Flat-Bench Back Extension, One Arm Chin-Up. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing chin-up and the related movements above to compare equipment and technique choices.

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