Chin-Up (Bodyweight) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Chin-Up (Bodyweight) Exercise Demo

Exercise Profile

Exercise Equipment

Bodyweight

Primary muscles

Lats, Upper Back

Secondary muscles

Biceps

Exercise Category

Vertical Pull

Chin-Up (Bodyweight) Muscles Worked

Front

Back

MuscleSet

Lats

50%

Upper Back

40%

Biceps

10%

Chin-Up (Bodyweight) Overview

The chin-up is a vertical pulling movement where the palms face the lifter (supinated grip), increasing emphasis on the biceps while still training the lats and upper back. It’s one of the best indicators of upper body pulling strength and relative bodyweight control. Chin-ups improve grip, arm strength, and back thickness, and can be performed with added weight or bands to scale difficulty. Strict form, avoiding kipping, helps maximize muscle activation and joint safety. They’re often used in strength training, calisthenics, and hypertrophy programs alike.

Why Do The Chin-Up (Bodyweight) ?

Chin-Up (Bodyweight) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Chin-Up (Bodyweight)

1. Grip the bar with underhand grip, hands shoulder-width apart. 2. Start from dead hang, engage lats and pull chin above bar. 3. Lower yourself with control until arms are straight. 4. Repeat for reps, keeping core tight and body steady.

Machine Tips

Use assisted pull-up machines if needed; control both the upward and lowering phases.

How to Progress

Add reps, add weight with belt, or use slow tempo and isometric holds.

PROGRAMS WITH Chin-Up (Bodyweight)