Back exercise

Chin Ups

How to do the Chin Ups with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Initiate the upward movement by simultaneously pulling your shoulder blades down and pulling your elbows towards your body. Continue to pull your shoulder blades toward your spine and squeeze your upper back and lat muscles until your collar bone reaches the chin-up bar.
Download on the App Store Get it on Google Play
Illustration showing the Chin Ups
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary
Gear

Equipment

Pull-up bar Pull-up bar
Technique

How to do the Chin Ups

  1. 1 Initiate the upward movement by simultaneously pulling your shoulder blades down and pulling your elbows towards your body.
  2. 2 Continue to pull your shoulder blades toward your spine and squeeze your upper back and lat muscles until your collar bone reaches the chin-up bar.