Chin Ups How To Benefits Tips Modifications

  references
  
      ACE: "ACE Technique Series: Chin-ups"
    


The chin-up exercise works the lats and upper back muscles, similarly to the pull-up, but puts more emphasis on the biceps, too.

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Instructions
Benefits and Muscles Worked
Chin-Up vs. Pull-Up
Tips
Modifications
Progressions

        Skill Level
       
        Advanced

Approach a secure, sturdy bar with your arms about shoulder width apart and hips tucked under. Grab the bar with an underhand grip, your palms facing toward your body. Squeeze your lats, core and glutes to make your body as rigid as possible Start the exercise at the shoulder blades by pulling them down and together. Squeeze your upper back then use the biceps to pull yourself up, keeping your hips tucked under. Once your chin is over the bar, or as high as possible, carefully reverse the move until your arms are fully extended at the elbows and shoulders. Repeat for the desired number of reps.

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        Skill Level
       
        Advanced

“Consistency and frequency pay off big. Commit to practicing on a regular basis, even if it’s with just a few reps. Doing this twice or three times per week should be enough to see significant improvement within just a few weeks.”

With chin-ups, you hold the bar with a supinated (aka underhand) grip.

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Note: Pull-up bars and chin-up bars are the same thing and can be used for both exercises.

Long looped resistance bands are the best tools for assisted reps.

Image Credit: SrdjanPav/E+/GettyImages

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      ACE: "ACE Technique Series: Chin-ups"