Chin-ups, or pull-ups, are a functional and effective strength-building exercise for the upper back, shoulders and arms. Chin-ups can be performed in a gym, at home, at a playground or anywhere there is a horizontal bar or ledge that will support your full body weight. Depending on the hand position, chin-ups can be modified to emphasize different muscle groups, such as biceps instead of triceps.
Step 1
Grab the bar with both palms facing you, about shoulder-width apart. Hang from the bar until your arms are straight. This is referred to as the "dead-hang" position at the bottom of the movement.
Step 2
Pull yourself up as fast as you can until your chin goes over the bar. Think of pulling the bar toward your chin, instead of your chin to the bar. Pause.
Step 3
Descend, under control, back to the dead-hang position. That is one chin-up.
Step 4
Repeat until you cannot get your chin over the bar. That is one set.
Step 5
Rest for two minutes, then start another set. Aim for three to four sets.
Tips and Warnings
- If you cannot complete one chin-up, use a step stool or bench to start at the top of the movement with your chin over the bar. Step off the stool and slowly lower yourself to the bottom dead-hand position. This is called a negative chin-up. Do four more repetitions for a total of five. To help get over a sticking point in your total number of reps, use a repetition ladder. Do one chin-up. Rest for 30 seconds. Do two chin-ups. Rest for 30 seconds. Do three chin-ups. Rest for 30 seconds. Keep adding one more rep until you cannot complete the movement. Rest for 30 seconds and then work your way back down the "ladder" until you are back to one repetition. Once you can get to 10 unassisted repetitions from a dead hang, consider adding weight by wearing a weighted vest or placing a dumbbell between your feet. Add weight in small increments. Add variation to your routine by varying your grip. To do a pull-up, reverse your hands so both palms are facing out. An offset chin-up is with one palm facing away from you and one palm facing toward you. Make sure to alternate your hand positions every set. A commando pull-up is done by using an alternating grip, facing sideways on the bar, with one hand in front of the other, pulling your shoulder to the bar. To work your grip strength, place a towel over the bar and grab each end with one hand.
- If you feel any sharp pain in your elbow, shoulder or any muscle, stop the exercise. Negative chin-ups can cause more damage to the muscle because the muscle is being lengthened while under tension. Although negative chin-ups are useful in helping improve your chin-up strength, use caution in doing too many repetitions at first.
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