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Chin-ups (underhand)

intermediatepull-up barcompound exercise
Chin-ups (underhand): start of the movement
1 · start
Chin-ups (underhand): end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back, biceps

Correct technique

  1. 1Grab the bar underhand at shoulder width.
  2. 2Pull your shoulder blades down and brace your core.
  3. 3Pull your chest to the bar, drive your elbows to your sides.
  4. 4Slowly lower into a hang.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Reaching with your chin instead of pulling your body up.
  • ✕Dropping fast.

Similar exercises

Pull-ups (overhand)
pull-up bar
Negative pull-ups
pull-up bar
Lat pulldown
cable
Band lat pulldown
resistance band
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