Technique
- Attach a weight to your body using a Weight belt or Weight vest.
- Hang from a bar with an underhand grip (palms toward you).
- Pull yourself up until your chin is above the bar, then lower with control.
Form tips
- Maintain a neutral neck and avoid swinging or kipping.
- Ensure full elbow extension at the bottom of every rep.
Logging: Total weight used.
Muscles
Strength
Primary
- Biceps
- Forearms
- Back
- Serratus anterior
- Chest
Individual muscles
Individual muscles
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Teres major
Equipment
Appears in
Other disciplines
Joint movements
Variations
Chinup
Intermediate
Pullup
Intermediate
Band-assisted rings pullup
Novice
Wide pullup
Advanced
Neutral grip pullup
Intermediate
Close grip pullup
Intermediate
Rings pullup
Intermediate
Pullup eccentric
Novice
Weighted pullup
Intermediate
Band-assisted pullup
Novice
Machine-assisted pullup
Beginner
Wide rings pullup
Advanced
Machine-assisted chinup
Beginner
View Similar Exercises
View Similar Exercises
Wrist-grab one-arm pullup
Intermediate
Half pullup
Intermediate
Band-assisted partial one-arm chinup
Advanced
Tuck pullup
Intermediate
One-arm chinup eccentric
Advanced
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