Back Intermediate

Chin-Up

  • Lats
  • Biceps
  • Upper Back
  • Forearms
  • Core

Bodyweight · Pull-Up Bar

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Grip a secure bar with palms facing you and hands near shoulder width.

  2. Begin with straight arms and a still lower body.

  3. Pull yourself upward by bringing the elbows toward your ribs.

  4. Lower smoothly to the starting position, using assistance when needed.

Key cues

  • Keep wrists aligned with forearms.
  • Bring your body to the bar without jutting the chin.
  • Control the last part of the descent.

Common mistakes

  • Swinging between repetitions.
  • Cutting the descent short as fatigue builds.
  • Using a grip width that feels uncomfortable at the wrists.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.