How to do the Chin-Up
- Grip the bar with palms facing you, hands a little narrower than your shoulders.
- Hang with straight arms, feeling your shoulder blades drop slightly downwards.
- Pull yourself up until your chin clears the bar, using your back and arms.
- Slowly lower yourself back down to the starting position, arms fully extended.
Full technique — 7 steps
- Grip the bar with an underhand grip slightly narrower than shoulder width.
- Hang from the bar with arms straight, legs still, and shoulders set down.
- Start the pull by driving your elbows toward your ribs.
- Pull your chest upward toward the bar without kicking or swinging your lower body.
- Continue until your chin clearly passes the bar.
- Lower yourself back to a full hang with elbows fully straightened.
- Begin the next rep only after the body becomes still again.
Common mistakes
- Kipping the legs to start
- Stopping short of full hang
- Craning neck over bar
- Elbows drifting behind torso excessively
- Half reps at the top
Form cues
- Chest toward the bar
- Drive elbows to ribs
- Reach full hang
- Stay still between reps
