Pull · Calisthenics
Chin-Up - The complete guide
The chin-up resembles the pull-up but with an underhand grip, which activates the biceps significantly more and often makes it easier to learn first.
How to perform it
- 1Grip the bar underhand, about shoulder-width apart
- 2Hang in a full dead hang with straight arms
- 3Pull the shoulder blades down and back before pulling with the arms
- 4Pull up until your chin clears the bar
- 5Lower back down under control - 2-3 seconds
Common mistakes
⚠️ Too narrow a grip unnecessarily increases wrist strain
⚠️ Swinging the hips to create momentum
⚠️ Stopping too early (partial rep)
⚠️ No control in the eccentric (lowering) phase
Progression - the path to mastering it
1. Underhand dead hang 30s
2. Negative chin-up 5×3s
3. Band-assisted chin-up
4. 3 strict chin-ups
5. 8+ strict chin-ups
FAQ
What's the difference between chin-up and pull-up?
The underhand grip in the chin-up gives the biceps a bigger role and typically makes the movement 10-20% easier than a pull-up at the same bodyweight.
When should I switch to pull-ups?
Once you can do 8-10 strict chin-ups, you're typically ready to focus on pull-up technique.
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