How to do the Chin-up, step by step
- Grab the bar shoulder-width with your palms facing you.
- Actively pull your shoulders down.
- Brace your core and keep your legs still.
- Pull yourself up until your chin is over the bar.
- Lower yourself under control to full extension.
Common mistakes and how to fix them
- Grip too narrowgrip about shoulder-width to go easy on your elbows.
- Not extending at the bottomstart every rep from a full hang.
- Swinging with the legskeep your legs together and tight.
How to scale the Chin-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Banded
- Negative chin-ups
- Underhand Ring Row
Also known as
Chin up · Chinup
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.