← EXERCISE LIBRARYCalisthenics
Chin-Up
Underhand vertical pull that lets the biceps contribute fully, so most people can load it sooner than the overhand version. Three sets of eight strict reps before you add weight.
- 01Take a supinated grip at roughly shoulder width and hang with the arms straight.
- 02Set the shoulders down and back before the elbows bend.
- 03Pull the elbows down toward the ribs and bring the chin clearly over the bar.
- 04Keep the legs still and the ribs braced so the body does not swing.
- 05Lower under control to a full hang before the next rep.
- 01Drive the elbows into your back pockets.
- 02Chest to the bar, not chin over it.
- 03Finish every rep with straight arms.
- 01Kipping the hips to break the bottom, which trains timing rather than strength and hides the range you are weak in.
- 02Stopping at ninety degrees, which builds the top half of a pull that you will never own from a dead hang.
- 03Letting the elbows drift forward, which pulls the load onto the biceps and takes the lats out of the movement.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.