Back
Chin-ups
A foundational upper-body pull that builds back width and arm strength using your own bodyweight.
How to perform.
Follow the sequence — setup is half the lift.
Grasp the pull-up bar with an underhand grip, palms facing toward your body, at shoulder-width apart.
Hang with your arms fully extended and your shoulder blades pushed down away from your ears.
Pull your body upward by driving your elbows down toward your hips while keeping your chest lifted.
Continue the movement until your chin is clearly above the bar without straining your neck.
Pause briefly at the top to ensure full muscle contraction and control.
Lower yourself slowly back to the starting position until your arms are fully straight again.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the legs to generate upward force.
- Reaching with the chin instead of pulling the chest toward the bar.
- Failing to fully extend the arms at the bottom of the repetition.
- Allowing the shoulders to shrug upward toward the ears during the hang.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.