Pull-ups and chin-ups are excellent exercises for the upper body. They exercise a variety of muscles in the arms and back. Both exercises are performed while hanging from a bar using only body weight for resistance (although weight can be added). While very similar, there are a few key differences between pull-ups and chin-ups. Both can be used to exercise the upper body effectively and inexpensively.
How are pull-ups and chin-ups different?
The most glaring difference between pull-ups and chin-ups is that you perform pull-ups by holding onto the bar with the palms of your hands facing away from the front of your body, while you perform chin-ups by holding onto the bar with the palms of your hands facing toward the front of your body. Also, while pull-ups can be performed with your hands close together (approximately shoulder width) or far apart, chin-ups are generally executed with your hands close together.
Both pull-ups and chin-ups use body weight to provide resistance to the muscles that pull the body up toward the bar. This resistance provides an overload to those muscles that can make them bigger and stronger over time. While both exercises work muscles in the back, such as the latissimus dorsi and teres major muscles, pull-ups stress these muscles more than chin-ups, especially when performed with a wide grip. Chin-ups use the muscles that flex the arm at the elbow (the brachialis and biceps brachii muscles) to a greater extent.
To perform pull-ups, hold the bar with the palms of your hands facing away from the front of your body and at least shoulder width apart. When your body is hanging still, execute the exercise by pulling your body up until your head is over the bar. Allow your arms to bend at the elbow as you rise. Return to the starting position slowly. Keep your legs below your torso and still throughout the entire movement.
Perform chin-ups by holding the bar with the palms of your hands facing toward the front of your body and no more than shoulder width apart. Just like pull-ups, pull to elevate your body until your chin is over the bar and then return to the starting position slowly.
There are several common errors to avoid when performing pull-ups or chin-ups. These errors can minimize the benefit of the exercise and increase the risk for injury. First, grip the bar in your fingers rather than your palms. This will help prevent calluses from developing on your hands. Second, do not begin to pull your body up until your arms are straight. Also, pull up with your chest forward and shoulders back rather than your shoulders forward. Finally, try not to swing your legs to build momentum before you execute the exercise. This will make the exercise easier and thus decrease the benefit to the muscles of the arms and back.
- "Exercise Physiology: Energy, Nutrition, and Human Performance (Fifth Edition)"; William D. Mcardle, Frank I. Katch and Victor L. Katch; 2001
- Stronglifts: How To Do Pull-ups and Chin-ups With Proper Technique
- Get Body Smart: Functional Anatomy of Skeletal Muscles