Muscles worked
The main work is done by the latissimus dorsi, the broad back muscle that pulls your elbows down to your sides. It gets help from the teres major, the middle and lower trapezius, the rhomboids and the rear delts. With an underhand grip your biceps are in a strong position and take a bigger share of the work than in pull-ups, which is why most people manage more chin-ups than pull-ups. The brachialis and forearms work too, and your grip holds your whole body weight.
Common mistakes
- Craning your chin forward to clear the bar. Keep your neck in line with your spine and think about pulling your chest to the bar.
- Starting the pull with your shoulders up by your ears. Draw your shoulder blades down slightly before you bend your arms. That way your back starts the pull.
- Half reps once it gets hard. Only count reps where you go all the way to straight arms, and end the set when you no longer can.
Variations and alternatives
- Assisted pull-ups let a machine take some of your body weight. A good step if you cannot yet do a couple of chin-ups.
- Close grip lat pulldowns are a similar pull on a machine, where you choose the weight and add it in small steps.
- Pull-ups are the same movement with an overhand grip. Your biceps help less, so most people manage fewer reps.
- Inverted rows are an easier pull with your heels on the floor, good for building strength before you can do chin-ups.
Sets and reps
Chin-ups use your body weight, so the number of reps you can do decides the plan. If you manage fewer than five, do several short sets of two or three reps rather than one set to your limit. For building muscle, 6 to 12 reps works well. For strength, 3 to 6 reps is common, and once body weight gets too light for that you add load with a dip belt. Endurance work of 12 to 20 reps is only realistic if you are already strong at the exercise. There is more in the guide to sets and reps.
Progressive overload in chin-ups means more reps first, then an extra set, and only once you reach the top of your range on every set do you add weight in small steps. Write down every set, as chin-ups often improve one rep at a time.