Chin Up

Pro Tip

Try to tighten your abs consciously to prevent your body from swinging during this movement.

How To

  1. Grab the bar shoulder-width apart with your palms facing towards you and hold yourself up so that your arms are almost fully extended.
  2. Exhale and pull yourself up by driving your elbows back and tucking them into your sides.
  3. Continue pulling yourself up while simultaneously bringing your shoulder blades down and back until your chin passes the bar.
  4. Inhale and then lower yourself down, returning to the starting position.

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Outer Bicep

Outer portion of your bicep.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.



This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Pull Up Bar

There are multiple types of pull up bars available with different grips. If the grip you are looking for isn't available, use another one that looks most similar.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment