Bodyweight

Chin Up

Chin Ups are excellent for building upper body strength, especially in the back and arms. This move tones your muscles, improves grip strength, and boosts core stability by pulling your weight up against gravity.
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Chin Up instructions
Step-by-step instructions
1
Stand underneath a pull-up bar, with your legs about hip-width apart.
2
Reach up and grip the bar, with your palms facing towards you, shoulder width apart.
3
Hanging from the bar, pull your body upward while keeping your elbows inward until your chin is over the bar.
4
Lower your body slowly until your arms are straight.
5
Repeat for the desired number of repetitions. Remember to not swing or use momentum to pull yourself up.
Stand underneath a pull-up bar, with your legs about hip-width apart.
Reach up and grip the bar, with your palms facing towards you, shoulder width apart.
Hanging from the bar, pull your body upward while keeping your elbows inward until your chin is over the bar.
Lower your body slowly until your arms are straight.
Repeat for the desired number of repetitions. Remember to not swing or use momentum to pull yourself up.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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