Latissimus, Upper Back

Chin Ups

Underhand pull-ups, also known as chin-ups or supinated pull-ups, are a variation of the classic pull-up where the palms face the exerciser. This grip position shifts the focus more towards the biceps and the lower parts of the back, adjusting the movement and engaging the muscles differently compared to the classic overhand pull-up. Chin-ups provide an effective alternative to the traditional pull-up, allowing for targeted upper body strength development.

Necessary equipment

High Bar

Chin Ups - the correct execution

  • Start in the hang position with arms extended
  • Grap the bar in a supinated grip so that the fingers point towards you
  • Your grip width is at least shoulder width
  • Pull your shoulder blades back down at the start
  • Bend your arms and pull the bar towards your chest
  • Try to pull yourself as high as possible, at least with your head above the bar
  • Lower yourself slowly and controlled back into the hang position
  • Work in the largest possible range of motion

The exercise Chin Ups is intended to be used as a hypertrophy exercise.

Which muscles are trained by Chin Ups?

Primary trained muscles for Chin Ups

  • Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.

  • Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.

Secondary trained muscles for Chin Ups

  • Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.

  • Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.

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Similar exercises to Chin Ups

Latissimus, Upper Back

Chin Ups with gym rings

Pull-ups on gymnastics rings, also known as ring pull-ups, are a fundamental exercise in calisthenics. Compared to classic overhand grip pull-ups on a bar, ring pull-ups are often gentler on the wrists and elbows since the rings are freely rotatable and can adapt to the body's natural movement. However, the muscles engaged remain the same as with bar pull-ups. Ring pull-ups also serve as an ideal preparation for advanced exercises such as the ring muscle-up or L-sit pull-ups on rings.

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