- Underhand grip puts the biceps in a strong position to help
- Hands about shoulder width, full hang between every rep
- Build up with pulldowns, bands, slow lowers and top holds
- 3 to 4 sets twice a week, adding weight once 8 to 10 reps is easy
- Level
- Intermediate
- Trains
- Lats, Biceps, Upper back, Forearms, Core
- Kit
- Pull-up bar, Optional resistance band
What chin-ups train and why they are worth doing
With your palms facing you, your biceps are in a stronger position to help, so the chin-up trains your lats, upper back and biceps hard. Your forearms work to hold on, and your trunk stops you swinging.
Because most people can do a chin-up before a pull-up, it is often the first bodyweight pull someone masters, which is a big confidence boost. It is also one of the best biceps builders going, without a single curl. For a structured route to your first rep, see our guide to your first pull-up, as the same method works for chin-ups.
How to do a chin-up
- Grip the bar with your palms facing you, hands about shoulder width apart.
- Hang with straight arms and brace your trunk, legs together and still.
- Start by pulling your shoulder blades down, then drive your elbows down towards your hips.
- Pull until your chin clears the bar, keeping your chest up and your neck neutral.
- Lower under control to a full hang, taking two to three seconds.
Common mistakes
- Hands too close together. A very narrow grip can strain your wrists and elbows. Start around shoulder width.
- Skipping the bottom. Half reps from bent arms miss the hardest part. Straighten your arms fully between reps.
- Swinging or kicking. Momentum takes the work away from your back and biceps.
- Shrugging at the top. If your shoulders ride up to your ears, your lats switch off. Keep your shoulders down and your chest proud as you finish.
- Ignoring elbow soreness. Pain on the inside of the elbow can build up with lots of chin-ups. Cut the volume and mix in pull-ups or a neutral grip, and read our guide to golfer's elbow if it lingers.
Easier and harder versions
- Easier: the lat pulldown with an underhand grip.
- Easier: band-assisted chin-ups, or slow lowering reps from the top position.
- Easier: a flexed arm hang, holding your chin over the bar for 10 to 30 seconds.
- Harder: weighted chin-ups using a dip belt.
- Harder: the overhand pull-up.
How to programme chin-ups
Once you can do several reps, 3 to 4 sets of as many clean reps as you can, stopping one or two short of failure, twice a week works well. When you reach 3 sets of 8 to 10, add weight and drop to 5 to 8 reps. Rest about 2 minutes between sets.
Chin-ups sit well on upper body days alongside pressing, and they can replace curls if you are short on time. Many people alternate chin-ups and pull-ups from one block of training to the next. If you want a coach to find your starting point, ask during your 7-day free trial at Lycan Strength.
For HYROX and general fitness, chin-ups also build the grip and pulling endurance that the sled pull and rowing demand. Once your technique is solid, a set of chin-ups between runs or in a conditioning circuit is a good way to practise pulling while tired.
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Questions
Are chin-ups easier than pull-ups?
For most people, yes, because the underhand grip lets the biceps help more. The difference is usually a rep or two rather than a huge gap.
Do chin-ups work the biceps?
Yes, very well. They load the biceps heavily through a big range, so many people need little direct arm work if they do chin-ups regularly.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
