Chin-Up

oec:chin-up

A closed-chain vertical pull using a supinated grip that emphasizes the latissimus dorsi and elbow flexors.

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Also called: Chin Up, Chinup, Underhand Pull-Up, Supinated Pull-Up, Reverse-grip pull-ups

How to do it

Grasp an overhead bar with a shoulder-width, supinated grip (palms facing toward you).
Hang with your arms fully extended in a dead hang or active hang, legs extended or crossed with knees slightly bent.
Engage your core to prevent excessive swinging.

Initiate the pull by drawing your shoulder blades down and back.
Drive your elbows down and toward your ribs to pull your chest up toward the bar.
Continue pulling until your chin clears the height of the bar.
Pause briefly at the top without straining the neck forward.
Lower yourself under control until your elbows reach full extension.

Inhale at the bottom or on the way down; exhale as you pull yourself up.

Kicking the legs or swinging the hips to gain momentum.: Brace the abdominal muscles and maintain a stable hollow-body or slightly braced position throughout.
Reaching with the chin to clear the bar instead of completing the pull.: Keep the neck neutral and pull until the chin naturally clears the bar through shoulder and elbow flexion.
Cutting the bottom range of motion short.: Lower completely until the arms are fully extended before beginning the next repetition.

Ensure the pull-up bar is securely mounted and capable of supporting your full body weight.

This record: CC-BY-SA-4.0.