Chin Up. How-to, proper form and tips

Chin Up icon

The chin-up is a variant of a pull-up, commonly named like this when it is performed with the palm of your hands toward your face.

Sometimes you will find organizations that use the term pull-up interchangeably to refer to both the overhand and underhand grips. Most typically, chin-up is executed with the palm toward you, and pull-up with the palm facing away.

Video demonstration

How to and step by step instructions:

  1. Hang on a bar with you hands facing your self, in a relaxed position.
  2. Raise your body until your chin is above the bar.
  3. Lower yourself back down, in a slow and controlled movement.

Hints & tips:

  • Fully extend your arm when in the lower position.
  • Use the right form.
  • If you cand do the exercise, adopt the assisted form or focus on preparation exercises.


  • Improve grip strength.
  • Strengthen muscles that stabilize the spine, reducing back-pain risks.

Counting & gamification:

  • Count the number of reps in a given time (minute, day, week, ...).
  • Set a goal for a long period, ensuring daily chin-ups.
  • Evaluate progress by the number of consecutive repetitions.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Core & Upper body

Primary muscles: Shoulder, Biceps, Triceps, Upper Back

Secondary muscles: Forearms

Muscle: Core and Upper body

Category: Bodyweight