chin-up

A multi-joint exercise & concentric exercise, using bodyweight, hanging from a (horizontal) bar with a supinated grip.

Considered a middle-back exercise, with the following muscle groups:

  • targeted: lats and biceps
  • secondary: deltoids (posterior deltoid) and forearms (forearm flexors)

Level: intermediate.

Exercise grading: B for the lats (shifts some tension to the biceps).

It should be noted that if this bodyweight exercise is too difficult, it is possible to build up strength with a supinated pull-down.

Not to be confused with pull-up.


Execution technique videos

Animation

man (above)

Live Action

woman & man

YouTube player