Beginner
Chinup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Chin up is one of the best bodyweight exercises to target the muscles in your arms, specifically the biceps brachii and the brachialis. Chin-ups improve your grip strength.
Exercise Instructions
-
Step 1
Grab the bar with shoulder-width apart and underhand grip. Hold on to an outstretched arm and move your shoulder blades down and back, so your shoulders are as far away from your ears as possible. -
Step 2
Pull your chest up to the bar, bringing your shoulder blades together. Pause and then lower your body back to the starting position.
Muscle Groups
Chinup targets Back, Biceps, Delts, Forearms, Lats, Traps as seen below.
Exercise Tips
- Do not stop before reaching the bottom position. Come to the dead hang at the bottom.
- Don't stop there and finish the rep by bringing your chest up to the bar.
- Don't pull through your wrists. Pull your elbows back.
- Avoid rounding your upper back. Keep your chest up and shoulders back.
Band-Assisted Chinup
Advanced
Close-Grip Chinup
Advanced
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