Chin Up
Master the chin-up to build a strong back and powerful biceps. This compound bodyweight exercise effectively targets your lats, biceps, and forearms for
- Movement
- Compound
- Force
- Pull
- Per set
- 45s
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Chin Up
Description
A compound exercise that targets the muscles in the back, arms, and shoulders by pulling the body up towards a bar.
Save Chin Up to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Chin Up
- 01Setup
Stand directly under a chin-up bar, ensuring you can comfortably reach it.
- 02Setup
Grip the bar with an underhand (supinated) grip, hands shoulder-width apart, palms facing towards you.
- 03Setup
Hang freely with your arms fully extended, shoulders relaxed but engaged, and a slight arch in your lower back.
- 04
Initiate the pull by engaging your lats and biceps, pulling your chest towards the bar until your chin clearly clears the bar.
- 05
Slowly and with control, lower your body back to the starting position with arms fully extended, maintaining tension through the eccentric phase.
Tips
- Focus on pulling your elbows down towards your hips to maximize lat activation, rather than just pulling with your arms.
- Control the descent; the eccentric (lowering) phase is crucial for muscle growth and strength, so lower yourself slowly over 2-3 seconds.
- Ensure you fully extend your arms at the bottom and get your chin clearly over the bar at the top for optimal muscle recruitment and full range of motion.
- Inhale as you lower your body and exhale forcefully as you pull yourself up to maintain core stability and power.
Common mistakes
- Avoid only doing half reps; ensure full extension at the bottom and chin over the bar at the top to fully engage the target muscles.
- Prevent swinging your body to gain momentum (kipping) by keeping your core tight and movement controlled, focusing purely on muscle contraction.
- Don't let your shoulders elevate towards your ears; actively depress and retract your shoulder blades throughout the movement to protect your shoulders and better engage your back.
In the Ellim app, Chin Up unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train chin up?
Get Ellim — FreeQuestions
Is Chin Up good for beginners?
Chin Up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Chin Up?
You need Body weight to perform Chin Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Chin Up?
Focus on pulling your elbows down towards your hips to maximize lat activation, rather than just pulling with your arms. Control the descent; the eccentric (lowering) phase is crucial for muscle growth and strength, so lower yourself slowly over 2-3 seconds. Ensure you fully extend your arms at the bottom and get your chin clearly over the bar at the top for optimal muscle recruitment and full range of motion. Inhale as you lower your body and exhale forcefully as you pull yourself up to maintain core stability and power.
What are common mistakes when doing Chin Up?
Avoid only doing half reps; ensure full extension at the bottom and chin over the bar at the top to fully engage the target muscles. Prevent swinging your body to gain momentum (kipping) by keeping your core tight and movement controlled, focusing purely on muscle contraction. Don't let your shoulders elevate towards your ears; actively depress and retract your shoulder blades throughout the movement to protect your shoulders and better engage your back.
Related exercises
Wide Chin-up
Back · Body weight
Chin-Up Around the Bar
Back · Body weight
Chin up (izometric and negative)
Back · Body weight
Chin up (in squatting position)
Back · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Chin Up.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store