What muscles does the Chin-Up work?

The Chin-Up mainly works the biceps and lats.

What equipment do you need for the Chin-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Chin-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Chin-Up?

Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.

Chin-Up

With a supinated grip, pull the chin over the bar, emphasizing the biceps and lats through a full range.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Biceps, Lats
Equipment: Bodyweight
Movement: Pull

How to do the Chin-Up

The chin-up is a hanging pull with your palms facing you. The underhand grip brings the biceps in more than a pull-up, so most people can do a few more reps, and it is a strong choice for building both the back and the arms.

Set up

1Grip the bar underhand about shoulder width apart.
2Hang with your arms straight and your shoulders active rather than fully relaxed.

The movement

1Pull your shoulder blades down to start the rep.
2Drive your elbows down and in toward your sides.
3Pull until your chin clears the bar, bringing your chest close to it.
4Lower slowly until your elbows are fully straight.

Cues

Elbows tight to your sides
Lead with your chest
Full stretch at the bottom
Control the descent

Common mistakes

Skipping the bottom of the range.: Straighten your arms fully on each rep, even if that means fewer reps.
Using a grip so narrow your wrists ache.: Widen your hands to about shoulder width so your forearms stay vertical.
Kicking your legs for momentum.: Cross your ankles or keep your legs straight and squeezed to stay still.

Also works: Upper back, Teres major, Brachialis, Forearms, Core

Make it easier

Use the Machine Assisted Pull-Up with an underhand grip, or slow underhand lowerings from the top.

Make it harder

Hang weight from a belt with the Weighted Chin-Up.

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Dumbbell Only · Upper Pull3×8 @ BW
Home Bodyweight · UpperUse a band or feet on a chair if needed.4×6 @ BW
Push / Pull / Legs · Pull (volume)3×8 @ BW

Variations

The same movement with other equipment or a different angle.

Weighted Chin-UpBodyweight

Alternatives

Other exercises for the biceps, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Chin-Up work?: The Chin-Up mainly works the biceps and lats.
What equipment do you need for the Chin-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Chin-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Chin-Up?: Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.

Program it for your clients

Coaches add the Chin-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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