Chin-Up

Technique

How to perform 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 and legs in a straight.
3. This is your starting position.
4. As you breathe out, pull your torso up into a hollow body position until your chin is around the level of the pull-up bar.
5. Keep the elbows close to your body.
6. The forearms should do no other work other than hold the bar.
7. After a second of squeezing the biceps and lats in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended.
8. Repeat this motion for the prescribed amount of repetitions.

GymDaze demonstration

Watch Chin-Up

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Biceps Brachii Long Head, Biceps Brachii Short Head.