How to do a chin-up
Grip the bar underhand, palms facing you, hands about shoulder-width apart.
Hang with your arms straight, shoulders pulled down and your midsection braced.
Pull yourself up, driving your elbows down toward your ribs.
Keep going until your chin is over the bar.
Lower yourself under control to a full hang.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common chin-up mistakes
Kipping or swinging
Keep your legs still and your body tight for every rep.
Chin not clearing the bar
Only count the reps that get there.
Skipping the full hang
Straighten your arms at the bottom of each rep.
Grip too narrow
Hands about shoulder-width suits most people's elbows and wrists.
How to track your chin-up
Log the reps of every set. Over a few weeks, your most reps in one set and in one session show whether you are getting stronger. When you add weight, log it with the reps.
What GymTribe charts for Underhand Chin-Up
- Most reps in one set
- Max session reps across a workout
- Heaviest weight once you add load
- Estimated 1RM once you add load
