Chin-Up
Builds your lats and biceps. Strong pulling strength carries over to chin ups, climbing, and many upper body lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Hang from the pull-up bar using your body weight with an underhand grip at shoulder width or slightly narrower.
- 02
Brace your core and pull your shoulder blades down and slightly back so your chest opens and your legs stay stable.
- 03
Pull yourself up by driving your elbows down and back until your chin clears the bar without swinging.
- 04
Pause briefly at the top and squeeze your back muscles.
- 05
Lower yourself under control to a full hang without letting your shoulders rise toward your ears.
Beginner's guide
§ 03 · GuideBuilds your lats and biceps. Strong pulling strength carries over to chin ups, climbing, and many upper body lifts.
You should feel it in your lats and biceps. It should not stay mostly in your hands or front of the shoulders.
A common mistake is pulling with the arms first and swinging the body. Start each rep by pulling the shoulder blades down and brace your core.
How to get started at the gym
§ 04 · SisuLiftChin-Up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep the movement strict without swinging, and avoid rocking from the hips. Start each rep by pulling your shoulder blades down rather than pulling only with your arms.
The chin-up is an effective bodyweight exercise for developing back strength and upper-body pulling power.
More exercises: Back
§ 06 · Same muscles
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