How to do a Chin Up

Authored by Fitbod

About Chin Up

Sets Logged
1,792,443
Popularity Rank
92nd
Difficulty
Intermediate
Back Strength
79 mSCORE 24th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Chin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.

  1. Place your hands on the pull up bar with your palms facing in towards your body.
  2. Brace your torso by breathing into your stomach and keeping your abdominal muscles flexed.
  3. Pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
  4. Once your chest has reached the bar, lower yourself back to the starting position.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    4
    reps
    1 Set Max
    5
    reps
  • intermediate
    4
    sets
    5
    reps
    6
    reps
  • advanced
    4
    sets
    6
    reps
    7
    reps

Enter your stats to calculate your Reps & Weight