Chin-Up

Few exercises build a broad, strong back and powerful set of biceps like the chin-up. It is an upper-body compound movement that can transform your physique with nothing more than your body weight.   

Today, we will show you how to do the chin-up. We’ll discuss proper technique, professional tips, how it engages your anatomy, and more.

How To Do

  1. Stand directly below the chin-up bar. Reach up with both arms and grab the bar using an underhand grip. 
  2. Gently pull your shoulder blades back and down to make a proud chest. 
  3. Begin by tensing your core. Pull yourself up toward the chin-up bar. 
  4. Pull yourself up until your collarbone meets the chin-up bar. 
  5. Then gradually lower yourself back down until your arms are straight, returning to the starting position.

Tips From Expert

  • Use a double underhand grip with your legs crossed in the starting position. This provides a stable base to pull from.
  • Ensure the pull-up bar is firmly fixed to a stable position. This reduces the potential chance of injury.
  • Pull your chin up until it goes just above the bar. Avoid going any further up to limit shoulder stress and injury.
  • Keep your chest up and head facing forward. Avoid bringing your head forward as you pull up to limit neck strain.
  • Inhale and engage your core before lifting up. Exhale as you come back to the starting position.

Optimal Sets and Reps

Below is a list of load recommendations for strength, hypertrophy, endurance, and power.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–5
Optimal Sets & Reps of Chin-Up

How to Put in Your Workout Split

The chin-up is an incredible exercise that can be used to develop strength, hypertrophy, endurance, and power. This means it can fit into almost any training split workout program.

Below is a list of suitable training splits and programming recommendations for the chin-up.

  • Full-Body — The chin-up is a large compound movement, which makes it a great fit for your full-body or back workouts at home. Program it after your lower body movements, such as squats and lunges. This will ensure you reserve energy for the big lifts.
  • Upper/Lower — Adding chin-ups to your upper-body workout is great for developing strength, as they target the back, biceps, and forearms. Consider programming them at the beginning of the session.

For strength, perform sets of 4–6 repetitions at moderate to high intensity at 80%–100% of your one repetition maximum. This is the maximum amount of weight you can lift for one repetition with proper form. Allow for two to three minutes of rest between sets.  

  • Bro Split — The chin-up is the perfect exercise for your back day during your 5-day workout split. Position it toward the beginning of your back workout, after your larger lifts such as the deadlift.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi 

The latissimus dorsi is a broad, flat muscle that spans from the lower back to the upper arm (humerus). It originates from the lower back thoracolumbar fascia and inserts into the inner side of the upper arm. Its principal function is to bring the arm down to the body (adduct).

During the chin-up, the latissimus doris concentrically contracts (shortens), pulling you up to the bar. As we lower, the muscle eccentrically lengthens to bring you back down.

Secondary Muscle Groups

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Biceps Long Head

The biceps brachii consists of two heads: the short head and the long head. The biceps long head occupies the front outer side of the upper arm. 

It originates from the front of the scapula and inserts at the forearm. It flexes (bends) and supinates (underhand grip) the elbow.  

As you perform the chin-up, the biceps shorten, flexing the elbow and supinating the forearm. This creates the underhand grip. As you lower, the biceps eccentrically elongate to bring you back to the starting position. 

Biceps Short Head

Your biceps short head is located on the inner side of the front of your upper arm. It attaches to the scapula and the forearm. It flexes and supinates (underhand grip) the elbow.

During the chin-up, the biceps short head contracts, supinating the forearm and flexing the elbow. It works alongside the long head and latissimus dorsi to pull us upward to the bar. As you lower, the short head eccentrically lengthens, allowing your elbow to extend, gradually lowering us to the starting position.

Brachialis

The brachialis is located on the front of the upper arm beneath the biceps. It originates from the lower part of the upper arm and inserts into the ulna (forearm). Its principal function is to flex the elbow.

When we perform the chin-up, the brachialis works with the biceps brachii to flex the elbow, pulling us up to the bar. From there, it eccentrically lengthens for a controlled descent back to the beginning position. 

Brachioradialis

The brachioradialis is situated at the front of the forearm. It stretches from the humerus to the forearm. Its key function is to flex the elbow.

During the chin-up, the brachioradialis concentrically shortens, flexing the elbow and lifting us upward to the bar. From there, it elongates, lowering us downward to the starting position.

Upper Trapezius

The trapezius is divided into three sections: the upper, middle, and lower fibers. The upper trapezius is long and flat, running across the upper back. 

It attaches at the base of the skull, down the spine, and to the outer side of the shoulder blade. Its main function is to stabilize and rotate the scapula. 

When we reach overhead to grasp the bar, the upper trapezius rotates the shoulder blade (scapula) upwards. As we pull ourselves upward, the muscle contracts to stabilize the scapula for the duration of the movement. As we lower, the upper trapezius eccentrically lengthens, allowing the scapula to rotate downward.

Middle Trapezius

Your middle trapezius is located just below the upper trapezius. It originates from the spine between the C7 and T4 vertebrae. It attaches to the outer side of the shoulder blade. Its main function is to stabilize and rotate the scapula.

As we pull up, the middle trapezius concentrically shortens to stabilize and upwardly rotate the scapulas. Once we reach the top, the muscle elongates as the scapulae rotate downwards to return to the start. 

Lower Trapezius

The lower trapezius is situated below the middle trapezius. It attaches to the spine at the T4–T12 vertebrae and inserts on the outer side of the scapula. Its main function is to stabilize and rotate the scapula.

During the chin-up, the lower trapezius contracts, upwardly rotating and stabilizing the scapulae. As we pull up, the muscle remains contracted. From there, it elongates to allow downward rotation of the scapulae, lowering us down to the starting position.

Equipment

Pull Up Bar

Bodyweight

Pull Up Bar

This is great for compound upper-body movements. Make sure you set it up in a suitable area with a higher ceiling. Ensure a secure grip to avoid falls.

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Who Should Do?

Bodybuilders

Bodybuilding requires progressive overload of muscle tissue by increasing resistance, volume, and intensity to promote muscle hypertrophy.

The chin-up is a large compound movement that uses our body weight to overload many upper-body muscle groups. This allows us to target more muscles and increase training volume with a significant load to build lean muscle.

This makes it a great addition to your bodybuilding routine, such as a 3-day workout split.

Athletes

Athletic training requires the development of functional strength and power to enhance performance through compound movements. 

The chin-up is a functional movement that simultaneously targets the back and arms, allowing us to develop strength. When combined with our body weight, this can promote powerful upper-body functional strength, enhancing grips and pulling motions during competition.

Who Should Not Do?

People With Poor Scapular Mechanics

People who have poor scapular mechanics should avoid the chin-up. Our scapula plays a pivotal role during the chin-up. It works with our arms to perform a fluid lifting and lowering movement. 

However, when surrounding muscle tissue is weak, it can create imbalances, placing abnormal stress on the joint and impairing function.

If you suspect you have poor scapular mechanics, consult your physical therapist. Addressing the issue will improve your shoulder function and your results.   

People Suffering From Elbow Tendinopathy

If you are experiencing pain and inflammation on the inner or outer side of the elbow, you should avoid chin-up. Elbow tendinopathy is when the tendon that attaches the muscle to the bone becomes inflamed. This can affect our ability to grasp objects.

If you suffer from tendinopathy, holding the bar during a chin-up can place a considerable load on the tendon. This can lead to greater inflammation, pain, poor technique, and injury.

If you suspect you have a tendinopathy, consult your physical therapist.

Benefits Of The Chin-Up

Builds Muscle

Developing muscle requires progressive overload to stimulate muscle hypertrophy. This can be done by increasing resistance, volume, and intensity.

The chin-up’s biggest bonus is it’s a compound movement, meaning it can target many muscle groups with a heavier load. By performing the chin-up with our body weight, we can apply significant load and increase volume to stimulate muscle growth.   

Enhances Grip Strength 

Enhancing grip strength requires a combination of increased muscle mass and strength of the forearm muscle. The chin-up uses our body weight, which provides a significant overload to enhance grip strength.

During the chin-up our forearm and hand flexors isometrically contract to maintain grip for the duration of the set. This means that the muscle lengths do not change during contraction. Isometric contraction has been shown to improve hypertrophy, maximal force, and tendon function, which are all factors for improved strength.   

Improves Posture

Improving posture requires greater strength and endurance of our upper back muscles. Compound exercises are excellent for providing stimulus for growth and endurance. 

The chin-up targets the trapezius, which is essential for correct upright posture. By overloading these muscles, we can increase strength and endurance. This improves our posture and allows us to maintain it for longer durations.

Frequently Asked Questions

What are chin-ups good for?

Chin-ups are good for increasing muscle mass and developing strength. They are a body-weight compound movement that targets the back, biceps, and forearms, providing a significant stimulus for considerable growth.

Why are chin-ups so difficult?

Chin-ups are so difficult because they require us to lift our body weight. This is unlike other exercises, which may only require us to lift a fraction of the amount. Our body weight creates significant overload, resulting in major increases in strength and hypertrophy.

Are slow chin-ups better?

Yes, you can achieve better results doing chin-ups with a slow eccentric (lowering) phase and a fast concentric phase. This is due to the increased time under tension during when eccentric loading, which is shown to produce greater hypertrophy.

Are chin-ups or pull-ups better?

Chin-ups and pull-ups are both great for building muscle and strength. The pull-up’s wide grip is better for targeting the latissimus dorsi. Meanwhile, the underhand grip used during chin-ups is better for the biceps.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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