# Chin Up

> A bodyweight pull with an underhand grip that builds your lats and biceps.

Page: https://fitnessie.app/exercises/chin-up/
Type: Bodyweight · Pull
Demo video: https://fitnessie.app/demos/chin-up/80d1e62f091e3944.mp4

## How to do it

1. Grip the bar with your palms facing you, about shoulder width apart.
2. Hang with your arms fully extended.
3. Pull until your chin is over the bar or the bar touches your upper chest.
4. Lower with control back to straight arms.

## Key cues

- Chest up, look at the bar
- Drive your elbows down
- Start from a full hang
- Lower slower than you lift

## Common mistakes

- Cutting the hang short at the bottom
- Not getting your chin over the bar
- Leaning far back or swinging to get up

## Muscles worked

- Primary: Lats
- Secondary: Biceps, rear delts and forearms

## Equipment

Pull-up bar.

## Variations

- [Chin Up (Assisted)](https://fitnessie.app/exercises/assisted-chin-up/)

## Programs that use it

- [Greyskull LP](https://fitnessie.app/programs/greyskull-lp/)
- [5/3/1](https://fitnessie.app/programs/531/)
- [5/3/1 Boring But Big](https://fitnessie.app/programs/531-bbb/)
- [nSuns 5/3/1 LP](https://fitnessie.app/programs/nsuns/)
- [Texas Method](https://fitnessie.app/programs/texas-method/)

## References

- [StrengthLog: Chin-Up](https://www.strengthlog.com/chin-up/)
- [StrengthLog: Pull-Up](https://www.strengthlog.com/pull-up/)
- [NASM: Pull-Up](https://www.nasm.org/resource-center/exercise-library/pull-up)