Back · BicepsIntermediate
Chin-Up
How to do it
- 1
Grab the bar with an underhand grip about shoulder-width apart.
- 2
Start from a dead hang with your core braced.
- 3
Pull until your chin is over the bar, keeping your chest up.
- 4
Lower slowly back to a full hang.
Common mistakes
- Craning the neck to reach the bar.
- Using a very narrow grip that strains the wrists.
Tips
- The underhand grip recruits more biceps than a pull-up.
- Add weight once you can do 10–12 strict reps.
Alternatives
More back exercises
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Doorway pull-up bar
Unlocks pull-ups, chin-ups and hanging leg raises at home.
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