Exercises › Chin-up

Chin-up

Hang with an underhand, shoulder-width grip and pull your chin over the bar. The underhand grip recruits more biceps than a pull-up.

StrengthPull-up barDifficulty 3 of 3

Two-panel demonstration of the chin-up, showing the start and finish positions — Start and finish positions

How to do it

Hang with an underhand, shoulder-width grip and pull your chin over the bar. The underhand grip recruits more biceps than a pull-up.

Muscles worked

Front

Back

latsprimary
biceps

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Pull-uppull-up bar · difficulty 3/3
Lat pulldownmachines · difficulty 1/3
Assisted pull-up (machine)machines · difficulty 1/3
Dumbbell pulloverdumbbells + bench · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2