Back · Compound

Chin-Up

A compound bodyweight pull using an underhand grip that emphasizes the biceps and lats. The supinated grip puts the biceps in their strongest pulling position, which is why most people manage chin-ups before pull-ups, and why it doubles as serious arm training. It is the strength standard for underhand pulling, worth progressing with added weight once bodyweight sets pass ten.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Bodyweight Compound Pull
chin-up-poster
  • Level Intermediate
  • Equipment Bodyweight
  • Primary Muscles Biceps, Forearms, Lats, Rhomboids
  • Movement Compound Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Chin-Up

  1. Grip the bar underhand, hands at shoulder width, and hang with straight arms.
  2. Pull your shoulder blades down and back to start the pull.
  3. Drive your elbows down toward your ribs, leading with your chest.
  4. Pull until your chin clears the bar.
  5. Lower under control to a full dead hang.
  6. Reset briefly at the bottom before the next rep.

Anatomy

Muscles Worked

back
Primary muscles
Lats Rhomboids
Secondary muscles
Biceps Forearms

Do This

Form Cues

  • Grip the bar with palms facing you, hands about shoulder width apart.
  • Pull the elbows down toward the ribs and lead with the chest.
  • Lower all the way to straight arms every rep.
  • Lead with the chest and finish proud at the top rather than curling your chin over the bar.

Avoid This

Common Mistakes

  • Kipping the legs to generate momentum.
  • Stopping halfway down and stacking up partial reps.
  • Shrugging the shoulders up at the bottom instead of staying set.
  • Stopping the set at half-range reps instead of resting and finishing with full ones.

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