Chin-Up
How to do the Chin-Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Forearms, Mid Back
Body Only
How to do the Chin-Up
- 1
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
- 2
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
- 3
As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- 4
After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
- 5
Repeat this motion for the prescribed amount of repetitions.
Log it, see it on your body.
Every Chin-Up set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Chin-Up fits
The Chin-Up shows up in training built around a specific goal. See how it fits:
More lats exercises
Chin-Up: common questions
What muscles does the Chin-Up work?
The Chin-Up primarily works the Lats. It also recruits the Biceps, Forearms and Mid Back as supporting muscles.
Is the Chin-Up suitable for beginners?
Yes. The Chin-Up is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Chin-Up?
None. The Chin-Up is a bodyweight exercise, so you can do it without any equipment.
Is the Chin-Up a compound or isolation exercise?
The Chin-Up is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Chin-Up with correct form?
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. Follow the full step-by-step above for the complete movement.
Log your Chin-Up sets, free.
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