A vertical pulling exercise performed from an underhand grip that primarily works the latissimus dorsi.
How to do the Chin Up#
- Take an underhand (supinated) grip slightly inside shoulder width and hang with your arms fully extended.
- Draw your shoulder blades downward and back, brace your core, and maintain a slight arch in your spine.
- Exhale and pull your torso upward until your head clears the bar, driving your elbows down and keeping them close to your sides.
- Inhale and lower slowly and under control to a full hang before beginning the next rep.
Muscles worked#
- Primary: Lats, Biceps
- Secondary: Upper back, Forearms, Abs
Common mistakes#
- Using leg swing or kipping to boost momentum.
- Letting the shoulders shrug up instead of initiating the pull from the scapulae.
- Pulling primarily with the arms and neglecting lat engagement.
- Failing to lower fully between reps and shortening the range of motion.
