Pull-ups and chin-ups have more similarities than differences. They are both compound, body-weight exercises that target the back muscles. The differences between these two exercises are subtle and involve the grip used and the muscles emphasized during the movement. These considerations are generally not an important factor if you are an average gym-goer looking to be more tone and fit. But for athletes, bodybuilders and other fitness professionals, these slight variations may be important factors when creating a workout.
Identification
Hand position is the identifying factor between a pull-up and a chin-up. A chin-up has an underhand, palms facing you, or a neutral, palms facing each other, grip. A pull-up has an overhand, palms facing the floor, grip. The grip for a pull-up is usually wider, shoulder-width or more. For a chin-up, you generally use a narrower grip with your hands closer than shoulder-width.
Function
Both pull-ups and chin-ups target the back muscles. However, each exercise emphasizes different muscles. The American Council on Exercise, a non-profit fitness organization, lists the latissimus dorsi muscles as the primary movers during a pull-up exercise. The trapezius, rhomboids and biceps assist. In contrast, the latissiumus dorsi and the biceps are primary movers during a chin-up. The trapezius and rhomboids assist. In other words, you use your biceps more during a chin-up than a pull-up.
Equipment
You need a pull-up bar to perform a chin-up or pull-up. A neutral grip chin-up requires the horizontal handles that stick out from a pull-up bar.
Variations
Both exercises have several variations. Perform modified chin-ups or pull-ups on a low bar. Your body is not hanging free from the bar, requiring you to pull less weight. Assisted chin-ups or pull-ups involve supporting your feet on a chair or other sturdy surface. You assist yourself up by pressing through your legs.
Considerations
The terms chin-ups and pull-ups are sometimes used interchangeably. The subtle differences between the two exercises are often overlooked, especially by those using these exercises for general fitness purposes. Since the grip is the defining factor, the exercise name may be followed by the grip type. This precludes any defining factor between chin-ups or pull-ups. Instead, either name may be used indiscriminately, followed by the grip type, such as pull-ups with a narrow, underhand grip or chin-ups with a wide, overhand grip.
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