Chin-Up

Body region

• Back
• Arms

Muscles

Main

• Biceps

Helps

• Deltoid
• Infraspinatus

Holds

• Teres Minor

Equipment

• Pull-Up Bar

Technique

1. Hang from the bar with an underhand grip, hands shoulder-width apart.
2. Pull your shoulder blades down.
3. Pull your chin over the bar.
4. Lower to a full hang.

Cues

• Keep the chest high and drive the elbows down toward the ribs.
• Start each rep from a controlled, full hang.

Common mistakes

• Kipping.
• Stopping short of a full hang.
• Craning the neck to get the chin over the bar.