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Lats · Body weight · Intermediate

How to do Chin-up

The chin-up is a bodyweight exercise that targets the latissimus dorsi (lats) and also works the biceps and forearms. It involves pulling your body up towards a bar with an underhand grip until your chin clears the bar.

Chin-up demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Body weight
Level
Intermediate
Category
Back

How to do Chin-up, step by step

  1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
  2. Engage your core and pull your body up towards the bar, leading with your chest.
  3. Continue pulling until your chin is above the bar.
  4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Chin-up →

Muscles worked

Chin-up works your lats as the main mover, with help from your biceps and forearms.

Variations

Chin-up is a variation of Pull-up.

Track Chin-up in SPLYT

Chin-up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More lat exercises

All 91 lat exercises →

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