Chin-up
Primary muscles: Lats. Assisting muscles: Biceps, Forearms, Middle back.
How to do it
- Grab the bar with an underhand grip, hands closer than shoulder width.
- With your arms extended, keep your torso as upright as possible, with a natural arch in your back — the starting position.
- Breathe out and pull yourself up until your head reaches bar level, keeping your elbows close to your body.
- Hold the contraction for a second.
- Breathe in and lower yourself slowly and under control until your arms are extended.
- Repeat the movement.
Key to the execution: Keep your torso upright and your elbows close to your body to work the biceps properly.
Common mistakes
- Swinging your body to help the pull-up.
- Not getting your chin high enough.
- Flaring your elbows out wide, reducing biceps involvement.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.