Chin-up
Execution Guide
- Grip the bar with hands shoulder-width apart, palms facing toward you.
- Hang with arms fully extended and shoulders engaged.
- Pull yourself up by driving your elbows down and back.
- Continue until your chin clears the bar.
- Lower yourself slowly to full arm extension.
Range of Motion
Full dead hang to chin above the bar.
Common Mistakes to Avoid
- ×Using momentum or kipping to get up
- ×Not lowering all the way down (half reps)
- ×Flaring the elbows outward
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Build the biceps and lats with a supinated grip pull
Difficulty
Intermediate
Burn (10m)
60-80
Equipment
Pull-up Bar
Anatomy
Primary
Latissimus DorsiBiceps Brachii
Secondary
BrachialisLower TrapeziusCore