Hominin · exercise
Chin-Up
Chin-Up is a beginner strength exercise using body only. It works the lats, with help from the biceps, forearms and middle back.
beginnerbody onlypull movementcompoundstrength
- Main muscles
- lats
- Also works
- biceps, forearms, middle back
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Pullups · body only, beginner
- V-Bar Pullup · body only, beginner
- Wide-Grip Rear Pull-Up · body only, intermediate
- Band Assisted Pull-Up · other, beginner
- Cable Incline Pushdown · cable, beginner
- Close-Grip Front Lat Pulldown · cable, beginner
- Kneeling High Pulley Row · cable, beginner
- Kneeling Single-Arm High Pulley Row · cable, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).