Zirv Fitness
Strength exercise

Chin-ups

How to do it

  1. Hang from the pull-up bar with an underhand grip, hands set about shoulder width apart.
  2. Brace the core and depress the shoulder blades before starting the pull.
  3. Pull the body up by driving the elbows down toward the hips, working the lats and biceps.
  4. Lead with the chest toward the bar until the chin clears it.
  5. Lower back down over two counts to a full hang, feeling a stretch through the lats.
  6. Avoid swinging the legs to build momentum for the pull.

Muscles worked

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Lats exercises

1 Arm Half Kneeling Lat PulldownAssisted Pull-up MachineBand Pull-up (Assisted)Band PulldownBand RowBanded Chest-Supported T-Bar Row
Type
Strength
Equipment
Pull-Up Bar
Primary muscles
Latissimus Dorsi, Biceps
Measured in
Reps and weight
Tools
1RM Calculator