Muscles Worked
Learn more in the Lats training guide →
Primary
Lats
Secondary
Biceps
Upper Back
Highlighted muscles
How To Perform
- 1 Grip the bar with hands shoulder-width or slightly narrower, palms facing toward you.
- 2 Start from a dead hang with arms fully extended.
- 3 Pull up until chin clears the bar, keeping elbows close to the body.
- 4 Lower under control.
Form Cues
- ✓ Supinated grip means more bicep involvement than pull-ups.
- ✓ Drive elbows down and back for lat activation.
Common Mistakes
- ✗ Short-changing range of motion at the bottom.
- ✗ Using excessive body swing.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Chin-Up, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Chin-Up should I do?
3–4 sets of 6–10 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Chin-Up target?
Chin-Up primarily targets the Lats. Secondary muscles include Biceps, Upper Back.
Is Chin-Up good for beginners?
Chin-Up is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Chin-Up, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.