Chin Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Trapezius Lower Fibers, Biceps Brachii, Teres Major
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Pull Up
How to: Chin Up
- Start by hanging from a pull-up bar with your palms facing you.
- Engage your back and pull your chin above the bar.
- Lower yourself back down until your arms are fully extended.
- Repeat for the desired number of repetitions.
Common Mistakes
- Pulling with the arms instead of engaging the back.
- Not reaching full extension at the bottom.
- Arching the back excessively or using momentum.
Modifications
- Use resistance bands to assist with the movement.
- Perform the exercise with a narrower grip to reduce strain.
Tips
- Keep your core engaged throughout the movement.
- Avoid swinging your body; focus on using your back muscles.
- Make sure to fully extend your arms at the bottom of the movement.
Chin Up Alternatives
Tags
back
strength
bodyweight
muscle gain
upper body
latissimus dorsi