Chin Up Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Chin Up is a strength exercise that works your biceps, deltoids, lats, rhomboids and front deltoids.
Chin Up is a great simple move. When done correctly, it can effectively target your arms, back, middle back, shoulders and upper body.
It requires pull-up bar to do.
How to do Chin Up
Setup
Jump forward and grab bar with underhand shoulder width handle.
Exercise
Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat.
Illustrated Guide
Learn how to do chin up from this step-by-step illustrations:
Muscles Worked
The muscles used for chin up may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for chin up are:
Primary Muscles
- Biceps
- Deltoids
- Lats
- Rhomboids
- Front Deltoids
Synergyst Muscles
- Forearm Muscles
- Side Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Chin Up faster?
Chin Up Training and Progressions
Standards and Averages
Wonder how do others perform in Chin Up and how should you?
Chin Up Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Chin Up either easier or more challenging?
Discover more
Classification
| Type(s) | Strength, Compound |
| Muscles Worked | Biceps Brachii, Deltoids, Latissimus Dorsi, Rhomboids, Forearm Muscles, Anterior Deltoids, Posterior Deltoids |
| Difficulty Level(s) | Simple |
| Equipment | Pull-Up Bar |
| Location | At Gym |
Muscles Worked
| Target muscle(s) | Biceps, Deltoids, Lats, Rhomboids, Front Deltoids |
| Synergyst muscle(s) | Forearm Muscles, Side Deltoids |
