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
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.
Secondary trained muscles for Chin Ups
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.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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.
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Similar exercises to Chin Ups
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.
Weighted Chin Ups
Weighted chin-ups, also known as chin-ups with a neutral grip, are an excellent exercise for the back and biceps. Compared to weighted pull-ups (overhand grip), there are slight differences in the muscles targeted between the two variations—differences even measured in studies. However, the differences are so small that they hardly matter for most people, unless you’re pursuing serious bodybuilding goals. Both exercises activate muscles similarly, with chin-ups emphasizing the biceps and slightly engaging the chest, while pull-ups target the lower trapezius a bit more. Bottom line: both are great for building a strong back. But if your goal is to learn the bar muscle-up, then the weighted pull-up is the better choice!
One Arm Pull Ups, One Arm Chin Ups with gym rings
One-arm pull-ups on gymnastic rings are among the most challenging pull-up exercises out there. Anyone who can already handle high loads in weighted pull-ups or perform multiple clean repetitions of archer pull-ups has a solid foundation to start learning the one-arm pull-up.
When training for the one-arm pull-up, it's important to progress slowly and systematically to avoid overuse injuries, such as elbow or shoulder pain.
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