Chin Up

The chin up is a compound exercise for your back muscles.


How to perform the chin up

  1. Hang from the chin up bar with your hands slightly wider than your shoulders. Your feet should not be touching the ground.
  2. Slowly pull your body up until your chin is above the bar.
  3. Slowly lower yourself back to the starting position.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps. Use weights if needed.


Muscles Used

Primary Muscles
  • Latissimus Dorsi (Lats)
Secondary Muscles

  • Brachialis (Lower Biceps)
  • Brachioradialis (Forearm)
  • Biceps Brachii (Biceps)
  • Teres Major (Outer Back)
  • Deltoid, Posterior (Rear Delts)
  • Infraspinatus (Rotary Cuff)
  • Teres Minor (Rotary Cuff)
  • Rhomboids (Middle Back)
  • Levator Scapulae (Rear Neck)
  • Trapezius, Middle (Upper Traps)
  • Trapezius, Lower (Lower Traps)
  • Pectoralis Minor (Chest)

Stabilizer Muscles
  • Triceps, Long Head (Triceps)