Chin-Up
How to do it
Starting position
- Grip the pull-up bar narrower than shoulder-width
- Hang with your palms facing toward your body
- Bend your knees slightly and cross your feet
- Look at the top of the bar
Movement
- Pull your chest up toward the bar
- Keep your shoulders pinned down as you pull
- Slowly return to the starting position
Breathing
Exhale as you go up and inhale as you come down.
Trainer tips
- Pull your elbows toward your ribs
- Bring your chin over the bar at the top
Cautions
- It can strain your shoulder joints, so do not fully extend your arms
- Arching your lower back excessively causes pain, so brace your abs
- Using momentum
- Failing to control the descent
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lats Biceps |
|---|---|
| Secondary muscles | Upper back · Forearms · Abs |
| Equipment |  Pull-up bar |
| Movement pattern | Vertical pull |
| Rep range | 5–10 reps |
17 similar exercises
Representative exercise: Chin-Up
- Band Assisted Chin-Up (from Knee)
- Resistance Band Assisted Neutral Grip Chin-up
- Ring Self Assisted Chin-up
- Self-Assisted Neutral Grip Chin-up
- Machine Assisted Neutral Grip Chin-Up
- Assisted Chin-Up on a Bench
- Mixed-Grip Chin-Up
- Neutral-Grip Chin-Up
- Chin-Up (Isometric and Negative)
- Wide Chin-Up
- Close Grip Chin-Up
- Weighted Neutral Grip Chin-Up
- Ring Chin-up
- L-Sit Chin-Up
- Ring L-Sit Chin-up
- Ring Neutral Grip Chin-up
- Isometric Hold Close Grip Chin-Up
How GYMKC sets the weight for this exercise
This exercise starts with your bodyweight. Once you reach 5–10 reps, you add weight in 2.5 kg (5 lb) steps.
GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Negative Pull-UpEasierAssisted Chin-up (low bar position)EasierWeighted Chin-UpHarderNegative Muscle UpHarderWeighted Pull-UpSimilar exerciseSliding Floor Pulldown on TowelSimilar exerciseWide-Grip Lat PulldownSimilar exerciseBand Lat PulldownSame muscle · different equipmentSeated Chin-upSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.