How to do it
- Hang from a bar with an underhand grip at about shoulder width.
- Pull yourself up until your chin clears the bar, keeping the elbows in front of the body.
- Lower all the way to a dead hang.
Cues that matter
- The underhand grip loads the biceps far more than a pull-up does.
- Add weight with a belt once you can do 10 clean reps.
Common mistakes
- Kipping through the sticking point.
- Half reps that never reach a full hang.
Muscles worked
Primary
- Biceps
- Short head
- Long head
Also works
- Lats
- Forearms
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Chin-Up in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the biceps with different equipment — for a day the bodyweight is taken, or a gym that does not have one.