Muscles worked
What the chin-up trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Reach the bar. Use a box or step if you cannot reach the bar flat footed. Step up so you can grab it without jumping.
- 02
Grip. Palms facing you, hands about shoulder width apart. Wrap your thumbs around the bar and hold it in your fingers and upper palm.
- 03
Dead hang. Step off and hang with your arms straight and your feet clear of the box. Let your shoulders rise toward your ears for a moment so you feel the full stretch.
- 04
Brace. Squeeze your legs together, point your toes a little forward, and tighten your stomach and glutes so your body hangs still.
- 05
Add weight (weighted version). Hang a plate or kettlebell from a dip belt between your legs, or wear a weight vest. Load it while standing on the box, then step off.
Step by step
How to do the chin-up
- 01
Set the shoulders. Before you bend your elbows, pull your shoulder blades down and slightly back. Your body rises an inch and your shoulders move away from your ears.
- 02
Drive the elbows down. Pull your elbows down and in toward your ribs, aiming your chest at the bar. Your elbows stay in front of your body, not flared out wide.
- 03
Clear the bar. Keep pulling until your chin is over the bar. Lift your chest to it rather than reaching your chin up or tipping your head back.
- 04
Lower. Come down under control, taking about two seconds, without dropping. Keep your legs still and your body tight.
- 05
Reset and repeat. Lower all the way until your elbows are fully straight. Pause briefly in the hang until your body is still, then set your shoulders again for the next rep.
Cues to say in your head
- Shoulders down first
- Elbows to your ribs
- Chest to the bar
- Legs together, stay still
- Full hang every rep
- Control the way down
Fix these first
Common mistakes
Half reps that stop short of straight arms
Lower until your elbows are fully straight on every rep. Stopping short with bent elbows skips the bottom of the pull, which is usually the hardest part, and makes reps look easier than they are.
Kicking or swinging up
Squeeze your legs together and brace your abs. If you need momentum to finish, end the set or use assistance.
Reaching with the chin
Pull your chest toward the bar and keep your neck long. Craning your chin up gets your face over the bar without moving your body any higher.
Shrugging as you pull
Start every rep by pulling your shoulders down, and keep them away from your ears all the way up. If they hike up, the rep is usually too hard for clean form.
Dropping on the way down
Lower in about two seconds. A fast drop jars the elbows and shoulders and wastes half of each rep.
Adding weight too soon
Get about 8 to 10 clean, full bodyweight reps first, then add load in small jumps, such as a 5 to 10 pound plate.
Stay safe
When you cannot finish a rep, lower yourself under control to straight arms and step down onto the box. Do not let go from the top. With a dip belt or vest, always step down to the box rather than dropping, and keep the hanging weight still between your legs. Build volume slowly if you are new to chin-ups, because the elbows and the inside of the forearm can get sore from too many reps too soon. Stop if you feel sharp pain in your elbow or shoulder, and get it checked by a physical therapist or doctor if it lasts.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | 80–90% 1RM | 2 to 4 min |
| Muscle | 3 to 4 | 6 to 12 | 67–80% 1RM | 1.5 to 3 min |
| Technique | 3 to 5 | 3 to 5 | 50–65% 1RM | 1 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
145–173lb
3 to 4 sets of 6 to 12 reps, 1.5 to 3 min rest. Bodyweight reps for most people, or light added weight once 12 gets easy. Take sets close to failure with full range.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Chin-Up questions
What muscles do chin-ups work?
Mainly the lats and the biceps, with the upper back and rear shoulders helping. Your grip holds you on the bar and your abs keep your body from swinging.
What is the difference between a chin up and a pull up?
The grip. A chin-up uses palms facing you at about shoulder width, while a pull-up uses palms facing away, usually a little wider. The underhand grip brings in more biceps, so most people can do slightly more chin-ups than pull-ups.
Chin up vs pull up: which is better?
Neither is better for everyone. Both train the lats hard; chin-ups bring in more biceps and are usually a little easier, while pull-ups lean less on the biceps. Many programs use both, or pick whichever feels better on your elbows and shoulders.
How do I get my first chin-up?
Practice slow lowering reps: step up so your chin is over the bar, then take three to five seconds to lower to straight arms. Add assisted reps with a band or machine and inverted rows, two or three times a week, and test a full rep every week or two.
How do you do weighted chin-ups?
Use the same form as a bodyweight chin-up with a plate or kettlebell hanging from a dip belt, or a weight vest. Start once you can do about 8 to 10 clean reps, add a small plate of 5 to 10 pounds at a time, and keep every rep full range.
How many chin-ups should I do?
For most people, 3 to 4 sets of 6 to 12 full reps, stopping a rep or two short of failure, works well for building muscle. If you cannot do 6 yet, use assisted or lowering reps instead of cutting the range.
Train in Protocol
Log your chin-up by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.