---
title: "Chin Up"
description: "Begin by grasping a pull-up bar with an underhand grip (palms facing you) and your hands shoulder-width apart."
locale: en
slug: chin-up
url: "https://hi.fitness/exercises/chin-up"
primaryMuscle: "Lats"
secondaryMuscles: ["Biceps","Forearms","Front delts"]
equipment: ["Pull-up bar"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/b2d73cb7-chin-up.mp4"
updatedAt: 2026-07-30T22:30:08+00:00
---
# Chin Up

Begin by grasping a pull-up bar with an underhand grip (palms facing you) and your hands shoulder-width apart.

## How to do it

1. Begin by grasping a pull-up bar with an underhand grip (palms facing you) and your hands shoulder-width apart. Hang with your arms fully extended and your legs slightly bent or crossed behind you.
2. Engage your core and pull your shoulder blades down and back to start the movement.
3. Pull your body upward by bending your elbows and contracting your biceps, continuing until your chin is above the bar.
4. Lower yourself back to the starting position with a controlled movement, fully extending your arms. Repeat for the desired number of repetitions.

## Form tips

- Focus on using your biceps and back muscles to lift your body, avoiding excessive momentum.
- Perform the movement slowly and with control, especially during the lowering phase, to maximize muscle activation and prevent injury.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
- Breathe steadily throughout the exercise, exhaling as you pull up and inhaling as you lower yourself.
- Use a full range of motion by fully extending your arms at the bottom and bringing your chin above the bar at the top.

## Similar exercises

- [Band Assisted Chin Up (From Knee)](https://hi.fitness/exercises/band-assisted-chin-up-from-knee) - Lats · Resistance band
- [Suspension Trainer with Grips Pull-up](https://hi.fitness/exercises/suspension-trainer-with-grips-pull-up) - Lats · Suspension trainer
- [Assisted Chin-up on a Bench](https://hi.fitness/exercises/assisted-chin-up-on-a-bench) - Lats · Machine
- [Suspension Trainer with Grips Chin-up](https://hi.fitness/exercises/suspension-trainer-with-grips-chin-up) - Lats · Suspension trainer
- [Band Kneeling Lat Pulldown](https://hi.fitness/exercises/band-kneeling-lat-pulldown) - Lats · Cable
- [Band Pull Up](https://hi.fitness/exercises/band-pull-up) - Lats · Resistance band
- [Band Fixed Back Underhand Pulldown](https://hi.fitness/exercises/band-fixed-back-underhand-pulldown) - Lats · Cable
- [Resistance Band Cross Body Single Straight Arm Supinated Pulldown](https://hi.fitness/exercises/resistance-band-cross-body-single-straight-arm-supinated-pulldown) - Lats · Resistance band