Chin-Up
LatsCompoundPullBodyweightIntermediate
Pull-up with a reversed grip (palms facing you), also called a chin-up. The underhand grip increases biceps and lower-lat involvement.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Hang from the bar with an underhand grip at shoulder width.
- 2.Depress your shoulder blades and keep your core tight.
- 3.Pull your body up until your chin clears the bar.
- 4.Lower under control to full arm extension.
Common mistakes
- ●Kicking the legs for momentum
- ●Cutting the range short at the top or bottom
- ●Shrugging the shoulders
- ●Pulling only with the biceps and forgetting the back
Proper technique
Start the pull by driving your elbows down and back. Keep your chest up as you approach the bar. Control the descent to full extension.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Biceps brachii
- Rhomboids
- Teres major
- Brachialis
- Rear deltoid
- Mid traps
- Lower traps