Back · Compound Exercise
Chin-Up
The Chin-Up is a compound exercise that primarily trains the Back, with help from the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Bodyweight
Intermediate
Muscles worked
Back — primary
Biceps — assist
How to perform the Chin-Up
1
Set up
Underhand grip, hands shoulder-width, full hang.
2
Execute
Pull chest to bar, squeeze biceps hard.
3
Form check
Lower with control to a dead hang.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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