Chin-Up
The Chin-Up primarily works the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Latissimus Dorsi, with secondary activation of the Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Brachii (Long Head), Rectus Abdominis, Rhomboids, Transverse Abdominis, Triceps (Long Head). It is a bodyweight compound exercise at intermediate difficulty.
The Chin-Up is a intermediate compound exercise requiring no equipment, following a vertical pull movement pattern. It primarily targets the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Latissimus Dorsi, with secondary engagement of the Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Bodyweight vertical pulling exercise with supinated grip emphasizing biceps.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Biceps Brachii (Short Head), Latissimus Dorsi |
| Secondary | Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Biceps Brachii (Long Head), Biceps Brachii (Short Head), and Latissimus Dorsi are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Brachialis, Brachioradialis, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Rectus Abdominis, Rhomboids, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Biceps Brachii (Short Head) (biceps)
- Primary Muscle Latissimus Dorsi (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Step up and grasp bar with underhand shoulder width grip.
Execution
- Pull body up until elbows are to sides.
- Lower body until arms and shoulders are fully extended.
- Repeat.
Comments
- Easier.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Brachii (Long Head), Biceps Brachii (Short Head), Latissimus Dorsi) and can be substituted based on your equipment or variation preferences.
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