Chin Ups
Compound exercise · vertical pull
How to do it
- Grab the bar with an underhand grip and keep your body steady.
- Pull yourself up under control and drive your elbows forward and down.
- Lower yourself back down slowly without using momentum.
Muscles involved
- lats
- 80
- biceps
- 70
- upperBack
- 30
- trapezius
- 20
- abdominals
- 20
- forearms
- 20
- chest
- 10
- triceps
- 10
- serratus
- 10
- obliques
- 10
- shoulders
- 10
- glutes
- 5
At a glance
- Type
- Compound exercise
- Movement pattern
- vertical pull
- Equipment
- pull up bar
- Optional
- dip belt, weight plate, dumbbells, weighted vest
- Variations
- body weight, added weight, assisted
Follow along in the app
This exercise is in both apps. Pick whichever suits you.
Trainer
Guided strength training with a 3D coach, set by set.
Treeceps
The same exercise, inside your virtual fitness world.