To do a bodyweight chin up, grab the bar with an underhand shoulder-width grip, start from a dead hang, then pull your elbows down toward your ribs until your chin clears the bar. It targets the lats most, with biceps, rear delts, and mid-back assisting. The most common mistake is cutting the range or swinging; fix it by pausing at the bottom and keeping your ribs down. Progress by adding reps first, then add a small external load once you can repeat clean sets.
Step-by-step form
- Set up: Grab the bar with palms facing you, hands shoulder-width apart.
- Brace: Hang tall, squeeze glutes, and tuck ribs down.
- Initiate: Pull your shoulder blades down and back before bending elbows.
- Main rep path: Drive elbows toward your sides and keep legs quiet.
- Hardest point: Clear your chin over the bar without craning your neck.
- Finish: Lower for 2-3 seconds to a dead hang.
- Reset: Re-pack your shoulders and breathe before the next rep.
Who this variation is for
This is a strong choice if you want a simple bodyweight pull that builds lats and biceps together. Skip it if shoulder or elbow pain flares with underhand grips.
- Best fit: Building pulling strength with bodyweight control
- Not ideal when: Underhand grips irritate wrists or elbows
- Better option if not ideal: Neutral-grip pull-up or assisted chin up
Setup and equipment
The key is a solid dead hang and a consistent grip width.
- Setup position: Hands at shoulder width, thumbs around the bar
- Equipment setup checks: Bar is stable, overhead space is clear
- Start load/resistance: Bodyweight only with full range and smooth tempo
- Bracing and breathing plan: Inhale at the bottom, exhale near the top
Muscles worked and movement pattern
This is a vertical pull with shoulder adduction and elbow flexion. You should feel the lats and biceps drive the movement, not momentum from your legs.
| Role | Muscles |
|---|---|
| Primary | Lats |
| Secondary | Traps, Rear Delts, Biceps |
| Stabilizers | Forearms, core, shoulder stabilizers |
At a glance
- Variation: Bodyweight chin up
- Best for: Pulling strength and lat size
- Primary muscles: Lats
- Equipment: Pull-up bar
- Difficulty: Intermediate
- Primary goal: Strength
Form tips for better reps
- Start every rep from a dead hang.
- Keep your ribs down and legs still.
- Pull elbows toward your back pockets.
- Pause briefly at the top.
- Lower under control, no drops.
Common mistakes and how to fix them
| Mistake | Why It Happens | Fix |
|---|---|---|
| Half reps | Fatigue or lack of strength | Use a band or reduce reps to keep full range. |
| Kipping or swinging | Trying to create momentum | Cross ankles lightly and pause at the bottom. |
| Chin jutting forward | Reaching with the neck instead of the back | Keep eyes forward and pull chest to the bar. |
What you should feel
- At the start of each rep: Shoulders packed and lats engaged
- During lowering or lengthening: Stretch through lats and biceps
- During the hardest point: Effort at the mid-back and biceps
- At lockout or finish: Full hang without shoulder shrugging
- If you feel joint pain: Switch to a neutral grip or reduce range
Regressions (Easier Versions)
- Band-assisted chin up for full-range practice
- Slow eccentric chin ups with a step to get to the top
Progressions (Harder Versions)
- Add a 1-second pause at the top of each rep
- Add weight with a belt once you can do 3 sets of 8-10
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Assisted chin-up machine | You need controlled assistance | Lets you practice full range at a lower load. |
| Lat pulldown | You lack a pull-up bar | Builds the same pattern with adjustable load. |
| Neutral-grip pull-up | Underhand grip irritates elbows | Neutral grip reduces joint stress. |
How many sets and reps to do
Pick a track based on your goal, then keep the rep quality the same from set to set.
For Strength
- Sets: 4-6
- Reps: 3-6
- Rest: 2-4 min
- Frequency: 2-3x/week
- Progression rule: Add a rep per set before adding weight.
For Muscle Growth
- Sets: 3-5
- Reps: 6-10
- Rest: 90-150 sec
- Frequency: 2-3x/week
- Progression rule: Add reps to the top of the range, then add 2.5-5% load.
For Skill / Return to Training
- Sets: 2-4
- Reps: 4-8
- Rest: 90-120 sec
- Frequency: 2x/week
- Progression rule: Increase range and control before adding volume.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 4 x 4 | Bodyweight | Full range without swinging |
| 2 | 4 x 5 | Bodyweight | Add reps while keeping pause at bottom |
| 3 | 5 x 4 | Bodyweight | Increase total volume |
| 4 | 4 x 6 | Bodyweight | Match form across all reps |
Where to put this in your workout
- Primary slot: Early in the workout after your main warm-up
- Best pairing: Pair with a press or a squat pattern
- Fatigue note: Avoid long sets to preserve clean reps
Safety and Contraindications
Chin ups are safe when you can control the bottom and keep shoulders packed. If pain appears in the front of the shoulder or elbow, shorten range and adjust grip.
- Stop the set if: Sharp elbow pain, numbness, or loss of grip
- Use caution if: You have recent shoulder or elbow irritation
- Safer substitutions: Neutral-grip pull-up, assisted chin-up machine, lat pulldown
FAQs
Are chin ups better than pull-ups for biceps?
Yes, the underhand grip increases biceps involvement for most lifters. Pull-ups are still excellent for lats but feel less biceps-heavy.
How wide should my grip be?
Use shoulder width or slightly narrower. Wider grips often reduce range and can irritate the shoulders.
Why can't I get my chin over the bar?
Most people lose scapular control or cut the range at the bottom. Practice slow eccentrics and assisted reps to build the top position.
Should I stop at a dead hang every rep?
Yes, a brief dead hang keeps the range honest and helps you track progress. If it hurts, reduce range instead of bouncing.
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