Chin-Up
Muscles worked: Back, Biceps (assisted by forearms).
How to do it
- Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.
- As you breathe out, pull your torso up until your head is around the level of the pull-up bar.
- After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended.
- Repeat this motion for the prescribed amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Underhand, shoulder width
- Chin clears the bar without reaching with your neck
Logging it
IronPack suggests working in the 5 to 10 rep range, progressing in 2.5 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Lat Pulldown - back
- Barbell Row - back
Track the chin-up properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StorePhotos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.