ChinUps

Chinups are a bodyweight pulling exercise performed on a fixed horizontal bar with a supinated grip, meaning the palms face toward the practitioner. The movement starts from a dead hang with arms fully extended, and the exerciser pulls the chest toward the bar until the chin clears the bar, then lowers back to the starting position with control. Grip width is typically around shoulder width or slightly narrower.

Muscles worked include the latissimus dorsi as the primary mover, with the biceps brachii playing a prominent role. The rhomboids, trapezius, teres major, and pectoral muscles provide additional pulling and stabilizing action, while the core and glutes engage to maintain stability.

Variations and progressions adapt load and grip. Common variations include weighted chinups using a belt or vest, neutral-grip chinups where the palms face each other, and band-assisted chinups to reduce the load. Some practitioners perform tempo or paused repetitions to increase time under tension. Beginners often start with assisted chinups or negative repetitions, where the movement is performed by jumping to the top position and lowering slowly.

Programming considerations emphasize gradual progression. A typical plan might involve 2–3 sessions per week, 1–3 sets of max reps or a fixed rep scheme (e.g., 6–12), and progressive overload through more reps, additional sets, tempo changes, or added weight. Proper technique includes controlled movement, scapular engagement, and avoiding excessive swinging.

Safety and accessibility notes highlight warming up the shoulders and elbows, avoiding pain during the exercise, and consulting a professional if preexisting injuries limit shoulder motion. Chinups are a foundational exercise in many strength and calisthenics programs.