← Exercise LibraryHang Chin over Lower
Chin-Up
Also written as Chin ups, Weighted or assisted chin ups, Body weight or assisted chin ups, Chin ups, weighted if possible, Chin ups, bodyweight
What it trains
lats, biceps brachii
Also: mid-trapezius, rhomboids, core
Equipment
pull-up bar, belt or dumbbell for loading
Setup
- Take an underhand grip at roughly shoulder width.
- Hang with the arms straight and the shoulders engaged.
Execution
- 1.Pull the shoulder blades down, then bend the elbows to drive the chest toward the bar.
- 2.Continue until the chin clears the bar.
- 3.Lower under control to a full hang.
Breathing
Exhale as you pull, inhale as you lower.
Form cues
- Chest to the bar, not chin over it.
- Keep the ribs down so you do not swing.
- Control the descent.
Common mistakes
- Swinging the legs to generate momentum.
- Cutting the bottom range short.
- Letting the elbows drift wide.
Scaling & substitution
- Assistance from a band or machine is permitted by the program where the prescription says so.