How to do a Chin-Up
- Grip the bar with palms facing you, hands about shoulder-width apart.
- Hang with arms straight and shoulders set down and back.
- Pull with your back and biceps until your chin rises above the bar.
- Lower under control to a full hang.
- Keep your core braced to prevent swinging.
Keep in mind
- Palms facing you, hands about shoulder-width apart.
- Drive the elbows down and back into your sides.
- Keep the ribs down so you don't finish in a big arch.
- Lower under control all the way to straight arms.
Common mistakes
- Swinging the legs to get up — assist with a band instead.
- Half reps from the top — a full hang each time is worth more.
- Elbows flaring wide — the underhand grip wants them close to the body.
Breathing
Breathe out as you pull, in as you lower.
Take care
The underhand grip loads the biceps tendon at the elbow — build the volume gradually, and stop if an elbow starts to ache.
Easier and harder
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