Chin-up: how to do it and what it works

Vertical pull with an underhand grip and high emphasis on the elbow flexors.

Image: start and end of the movement.

How to do it

Pull-up with your palms facing you that combines the lats with high biceps involvement.

Form. Start with your shoulder blades set, pull your elbows down and control the full descent.

Common mistake. Swinging the legs, pushing the chin forward, or losing tension at the bottom.

Biceps brachii, Latissimus dorsi · Pull-up bar

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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