Exercise Guide
Chin-Up: Are you flailing your legs as you pull up?
Keep your legs still and bend your elbows to pull your body up. Do not flail your legs.
How to fix it
- Grip the bar with your palms facing you.
- Keep your legs still as you go up, without swinging or kicking them.
- From a hanging position, bend your elbows to pull your body up toward the bar.
Caution Do not drop down suddenly.
The app sets the reps for your next set
For example, if you completed all your sets as planned in your last workout, the app sets your next reps based on that record. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreThe 14-day free trial applies only to Apple accounts subscribing for the first time, and the actual terms appear in the App Store payment sheet.
How high should you go?
Sources use slightly different guidelines. Some suggest going up until your chin clears the bar. Others suggest going up until your chin is level with the bar or your hands. Either way, keep your legs still as you go up.
See this exercise in detail
Chin-UpStarting position · Movement · Breathing · Trainer tips · Cautions · Exercise info · Related exercises
More on the same body part
Sources
- Ghigiarelli JJ et al., Frontiers in Sports and Active Living (2020)
- Martini G et al., International Journal of Environmental Research and Public Health (2022)
- Brasch MT et al., International Journal of Exercise Science (2019)
- Naczk A et al., Frontiers in Physiology (2024)
- Di Fonza D et al., Journal of Functional Morphology and Kinesiology (2026)
- ACE, Exercise Library · Chin-ups
- ACE, The ACE Do It Better Series: Chin-ups
- NASM, Chin-Ups vs Pull-Ups: Differences, Benefits & Muscles Worked
- ExRx.net, Chin-up
This article 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.