Lats
Chin-Up
Intermediate
Bodyweight
Compound
Lats
How to do it
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Grip the bar with palms facing you at about shoulder width.
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Hang with straight arms and set the shoulder blades by pulling the shoulders down.
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Brace abs and glutes so the torso stays slightly leaned back with an open chest.
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Pull until your chin clears the bar while keeping the elbows close to your ribs.
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Lower under control for 2-3 seconds to full extension, then repeat without swinging.
Common mistakes
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Pulling with the biceps only, so the elbows drift forward and the chest never nears the bar.
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Swinging from the hips to start each rep.
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Stopping halfway so the muscles never see the full range.
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Taking too wide a grip, which puts the wrists in an awkward position.
Tips
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Chin-ups usually feel easier than pull-ups because the biceps help more, so use them to earn your first reps.
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Rotate with pull-ups every few weeks so both the lats and biceps keep progressing.
Secondary muscles
Alternatives
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