Chin-up

Difficulty: ⭐⭐ Intermediatepull

👆 Tutorial by CalisthenicmovementWatch on YouTube

Home Setup

Install a doorway pull-up bar that requires no permanent mounting, or use a sturdy exposed beam or door frame with a towel draped over for grip

doorway pull-up barsturdy door frameexposed ceiling beam

💡 Pro tip: Place a chair nearby for assisted regressions and ensure you have at least 6 inches of clearance above your head when hanging

Gym Setup

Standard pull-up bar, assisted pull-up machine, or cable machine with high attachment point

Safety: Ensure the bar is securely mounted and can support your body weight plus dynamic loading; use a spotter or resistance band for assistance if needed

💪 Muscles Worked

Latissimus DorsiBiceps BrachiiBrachialisRhomboidsTrapezius (middle/lower)Posterior DeltoidsForearm FlexorsCore Stabilizers

⭐ Why This Exercise?

Chin-ups are one of the most effective upper body pulling exercises for building back width and arm strength, with greater bicep activation than pull-ups due to the supinated grip. They develop functional pulling strength, improve grip endurance, and require minimal equipment while providing maximum muscle recruitment across the entire posterior chain and arms.

Make It Easier

Regressions for building up strength

1. Band-Assisted Chin-up

pull-up bar + resistance band

Resistance band reduces effective bodyweight, allowing you to build strength through the full range of motion

2. Negative Chin-up

pull-up bar + box or chair

Focuses on the eccentric (lowering) phase which builds strength faster; jump or step up to top position and lower slowly

3. Inverted Row (Supinated Grip)

low bar + TRX straps + sturdy table

Horizontal pulling at a reduced angle decreases resistance while maintaining similar movement pattern and muscle activation

Make It Harder

Progressions for advanced athletes

1. Weighted Chin-up

pull-up bar + weight belt + dumbbell + weighted vest

Adding external load increases resistance beyond bodyweight for continued strength gains

2. L-Sit Chin-up

pull-up bar

Holding legs parallel to ground adds core engagement and increases difficulty by changing leverage and body position

3. Archer Chin-up

pull-up bar

Shifting weight to one arm while keeping the other extended prepares you for one-arm chin-up progression

↕️ Similar Movements

Pull-up

Pronated grip variation that emphasizes lats more and biceps less; complementary exercise for balanced development

Neutral Grip Pull-up

Mid-position grip between chin-up and pull-up that balances bicep and lat engagement with reduced shoulder stress

Commando Pull-up

Parallel grip variation with alternating head position that challenges rotational stability and grip strength

Barbell Row

Horizontal pulling counterpart that develops similar back musculature with different angle and loading pattern

Bicep Curl

Isolation movement for biceps that can supplement chin-up training or address weak points in the pulling chain

Form Checklist

✓Start from dead hang with arms fully extended and shoulders engaged (don't let shoulders shrug up to ears)

✓Pull elbows down and back toward your hips while keeping chest up and core tight

✓Lead with your chest, bringing chin over the bar without craning your neck forward

✓Control the descent for 2-3 seconds, maintaining tension throughout the entire range of motion

✓Avoid kipping or swinging; keep legs together and slightly in front of body for stability

Common Mistakes

•Not achieving full range of motion - either not reaching dead hang at bottom or not getting chin over bar at top
•Using momentum or kipping to swing up rather than pulling with controlled muscular force
•Shrugging shoulders up toward ears at the bottom position instead of keeping scapulae depressed and engaged
•Craning neck forward to get chin over bar instead of pulling the entire body up as one unit
•Flaring elbows out to sides rather than pulling them down and slightly back toward the body

📈 When to Progress

When you can perform 3 sets of 8-10 strict chin-ups with full range of motion, 2-3 second controlled descent, and no momentum or kipping, maintaining perfect form on the final rep of each set