How to do a Chin-Up

The Chin-Up is an intermediate bodyweight exercise that works your lats, with help from your biceps and forearms.

How to do a Chin-Up, step by step

1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
2. Engage your core and pull your body up towards the bar, leading with your chest.
3. Continue pulling until your chin is above the bar.
4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
5. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Using momentum to pull up
• Not engaging lats
• Insufficient range of motion

Sets and reps by goal

Alternatives, progressions and regressions

Easier variation

• Bench Pull-ups

More exercises for the same muscles

• Dumbbell One-Arm Row
• Pull-Up
• Weighted Pull-Up
• Wide Grip Pull-Up

Frequently asked questions

What muscles does the Chin-Up work?

The Chin-Up mainly works your lats. It also works your biceps and forearms.

Is the Chin-Up good for beginners?

It can be, with some coaching. The Chin-Up is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.

How many sets and reps of the Chin-Up should I do?

A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Chin-Up?

Good alternatives are Dumbbell One-Arm Row, Pull-Up and Weighted Pull-Up.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises