Chin-Up
Builds pulling strength and bigger arms
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats, biceps. Secondary: Upper back, forearms |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 5-10 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Hang from the bar with an underhand shoulder-width grip
- Step 2: Brace your core and pull your shoulder blades down
- Step 3: Pull until your chin clears the bar
- Step 4: Lower slowly to a full hang
Equipment
- Pull-up bar
Coaching tips
Benefits
Builds pulling strength and bigger arms
Common mistakes
Kipping or half reps
Make it harder
Add weight or slow the lowering
Make it easier
Use a band or assisted machine
Breathing
Exhale as you pull up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.