Bodyweight

Chin Up

Chin Ups are excellent for building upper body strength, especially in the back and arms. This move tones your muscles, improves grip strength, and boosts core stability by pulling your weight up against gravity.

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Chin Up instructions

Step-by-step instructions

Stand underneath a pull-up bar, with your legs about hip-width apart.

Reach up and grip the bar, with your palms facing towards you, shoulder width apart.

Hanging from the bar, pull your body upward while keeping your elbows inward until your chin is over the bar.

Lower your body slowly until your arms are straight.

Repeat for the desired number of repetitions. Remember to not swing or use momentum to pull yourself up.

Stand underneath a pull-up bar, with your legs about hip-width apart.

Reach up and grip the bar, with your palms facing towards you, shoulder width apart.

Hanging from the bar, pull your body upward while keeping your elbows inward until your chin is over the bar.

Lower your body slowly until your arms are straight.

Repeat for the desired number of repetitions. Remember to not swing or use momentum to pull yourself up.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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