Muscle Groups

Planes of Motion

Outer Unit

Necessary Material

Progression Material


The chin-up is an excellent exercise to develop strength in the upper back, the posterior shoulder region and the arms.

Together with the parallel-grip pull-up, the chin-up is the easiest variant of the pull-up. The underhand grip enhances the involvement of the biceps brachii.

Starting Position

Grasp the bar with an underhand grip (palms facing the body), about shoulder-width apart or narrower.

The arms are straight and the shoulder blades are elevated.


Initiate the pull by pulling the shoulder blades back and down.

Pull the body up until the chin is above the bar.

Coaching Keys

Do not cheat by swinging the legs up.


  • Sternum chin-up

    In the sternum chin-up, you pull your sternum up to the bar, increasing the range of motion and the activation of the scapula retractors. This exercise is suitable for intermediate and advanced fitness levels.