Chin-Ups
intermediate Compound
Primary Back
Secondary
Biceps Core
Equipment
pull-up bar
Table of Contents
Grip a pull-up bar with palms facing toward you (supinated grip), hands shoulder-width apart. Hang with straight arms, then pull yourself up until your chin clears the bar. Lower with control to a dead hang.
Pro Tips
- Supinated grip recruits more biceps than pull-ups, making these slightly easier
- Excellent for building both back width and bicep size simultaneously
- Add weight with a belt once bodyweight sets of 10+ feel comfortable
Variations & alternatives
Track Chin-Ups in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
