Chinup

Also known as: Supinated grip pullup, Chin up.

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Technique

1. Hang from a bar with an underhand grip (= supinated), engage your scapulas back ( Shoulder retraction) and down ( Shoulder depression) and pull your elbows back.
2. Lift yourself up as high as possible, until your chin is above the bar.
3. Come back down with control until your arms are fully extended, but keeping your shoulders engaged.

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Form tips

• Keep a neutral neck: avoid Neck extension.
• No jumping, kipping or swinging.
• The Hollow body position works the Abs more while the Arch body position works the back more.

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Muscles

Individual muscles

• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor
• Rhomboid major
• Middle trapezius
• Teres major

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Equipment

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Appears in

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Progressions

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Regressions

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Variations

View Similar Exercises

Band-assisted partial one-arm chinup

Advanced

Hanging knees to elbows

Intermediate

One-arm chinup eccentric

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90 degrees hang hold

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One-arm-chinup

Herculean