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.

Bodyweight vertical pulling exercise with supinated grip emphasizing biceps.

Muscles Worked

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)

Instructions

Alternative Exercises

Get this data via the REST API or MCP Server.