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Upper Arms · Body Weight
Chin Up
Chin Up is an intermediate compound strength exercise that works the biceps (upper arms), with the shoulders and forearms assisting. It needs only a pull-up bar. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Biceps · Biceps Brachii
- Back · Latissimus Dorsi
Secondary muscles
- Shoulders · Deltoids
- Forearms · Brachioradialis
How to do Chin Up
- Begin by grasping a pull-up bar with an underhand grip (palms facing you) and your hands shoulder-width apart. Hang with your arms fully extended and your legs slightly bent or crossed behind you.
- Engage your core and pull your shoulder blades down and back to start the movement.
- Pull your body upward by bending your elbows and contracting your biceps, continuing until your chin is above the bar.
- Lower yourself back to the starting position with a controlled movement, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Focus on using your biceps and back muscles to lift your body, avoiding excessive momentum.
- Perform the movement slowly and with control, especially during the lowering phase, to maximize muscle activation and prevent injury.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
- Breathe steadily throughout the exercise, exhaling as you pull up and inhaling as you lower yourself.
- Use a full range of motion by fully extending your arms at the bottom and bringing your chin above the bar at the top.
Chin Up alternatives
More biceps exercises
Chin Up FAQ
What muscles does Chin Up work?
Chin Up mainly works the biceps in the upper arms (Biceps Brachii and Latissimus Dorsi). The shoulders and forearms work as secondary muscles.
What equipment do you need for Chin Up?
You need only a pull-up bar.
How many sets and reps of Chin Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chin Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Chin Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chin Up?
Other exercises for the biceps include Suspension Trainer With Grips Chin-Up, Plate Curl to Overhead Press, Dumbbell Curl Press Extend and Biceps Curl to Shoulder Press Resistance Band.
For developers
Use Chin Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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