Chin-Up — Pull-Up Variation
Intermediate
The chin-up is performed with an underhand grip, which places the biceps in a mechanically stronger position. Most people can do more chin-ups than pull-ups, making it an excellent variation for building both back and bicep strength.
Best for: Combined lat and bicep development
How It Differs from Pull-Up
Uses a supinated (underhand/palms-facing-you) grip instead of pronated. This places the biceps in a stronger line of pull, making the movement slightly easier while increasing biceps involvement.
How to Perform
- Grab the bar with an underhand (supinated) grip, hands about shoulder-width apart.
- Hang with arms fully extended and shoulders engaged (not shrugging up to ears).
- Pull yourself up by driving your elbows down and back until your chin clears the bar.
- Lower yourself under control to the dead hang position and repeat.
Equipment & Muscles
Bodyweight|LatsBicepsRear DeltsForearmsCore
Pros
- + Stronger pulling position for most people
- + Greater biceps activation
- + Easier to progress reps than pull-ups
Cons
- - Less emphasis on brachioradialis/forearms
- - Can aggravate elbow tendinitis in some lifters
- - Slightly less lat-isolation than wide-grip pull-ups