How to Chin Up

The Chin Up is a bodyweight exercise that targets the upper back and biceps, similar to the pull-up but with an underhand grip. This grip variation emphasises the biceps more and can be easier for some individuals compared to pull-ups.

Muscles Worked

• Biceps (front of the arms)
• Latissimus Dorsi (upper back)
• Trapezius (upper back and neck)
• Rhomboids (middle of the back)

Step-by-Step Guide: How to Perform Chin Up

1. Set Up: Grip the chin-up bar with an underhand grip, hands shoulder-width apart. Hang with your arms fully extended and feet off the ground.
2. Chin Up: Pull yourself up towards the bar by engaging your biceps and back muscles. Continue pulling until your chin is above the bar.
3. Return Slowly: Lower yourself back down to the starting position with control, extending your arms fully.
4. Repeat: Perform the desired number of repetitions, focusing on controlled movement and muscle engagement.