Chin-Up

beginnerBodyweight·compound·pull

Muscles Worked

Primary

serratus anterior

Secondary

biceps brachii brachialis Abductor digiti minimi of left hand Abductor digiti minimi of right hand abductor pollicis brevis abductor pollicis longus adductor pollicis brachioradialis extensor carpi radialis brevis extensor carpi radialis longus extensor carpi ulnaris extensor digiti minimi extensor digitorum extensor indicis extensor pollicis brevis extensor pollicis longus flexor carpi radialis Flexor digiti minimi brevis of left hand Flexor digiti minimi brevis of right hand flexor digitorum longus flexor digitorum profundus flexor digitorum superficialis flexor pollicis brevis flexor pollicis longus Flexor retinaculum of left wrist Flexor retinaculum of right wrist Humeral head of left flexor carpi ulnaris Humeral head of left pronator teres Humeral head of right flexor carpi ulnaris Humeral head of right pronator teres Opponens digiti minimi of left foot Opponens digiti minimi of left hand Opponens digiti minimi of right foot Opponens digiti minimi of right hand opponens pollicis palmaris longus pronator quadratus Set of dorsal interossei of left hand Set of dorsal interossei of right hand Set of lumbricals of left hand Set of lumbricals of right hand Set of palmar interossei of left hand Set of palmar interossei of right hand supinator Third lumbrical of left foot Third lumbrical of right foot Ulnar head of left flexor carpi ulnaris Ulnar head of left pronator teres Ulnar head of right flexor carpi ulnaris Ulnar head of right pronator teres iliocostalis thoracis interspinalis thoracis longissimus thoracis rhomboid major rhomboid minor serratus posterior superior Set of left levatores costarum breves Set of left levatores costarum longi Set of right levatores costarum breves Set of right levatores costarum longi spinalis thoracis Thoracic rotator

How to Perform

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.

As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.

As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.

Repeat this motion for the prescribed amount of repetitions.