Chin-Up
Technique guide
Set-up
- Hang from the bar with an underhand grip about shoulder-width apart.
- Start from straight arms with your legs still.
How to do it
- Pull your chest towards the bar, driving your elbows down to your sides.
- Continue until your chin is over the bar.
- Lower yourself under control to straight arms.
Coaching cues
- Start each rep by pulling your shoulder blades down.
- Keep your body still, without swinging.
Common mistakes
- Kicking the legs to get up.
- Stopping short of straight arms at the bottom.
Safety
- If you can’t yet do full reps, use an assisted machine, a band, or slow lowering-only reps.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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