How to Perform Pull-ups & Chin-ups

Pull-ups & chin-ups are one of the best exercises for the middle and upper back muscles. Because they are performed using your body weight as resistance, they are a versatile exercise that can be perform nearly anywhere.

In the beginning, your bodyweight should suffice for resistance. As you progress, you can add weight between your legs with a weightlifting belt and chains.

Video Demonstration of a Chin-up

What's the difference between pull-ups and chin-ups?

Simply put, a pull-up is a chin-up performed using a pronated grip (palms facing away from the body), while a chin-up is performed either using a semi-supinated or supinated grip (palms facing each other, or towards the body). Although both exercises target the same muscle groups, chin-ups place more emphasis on the biceps muscles while pull-ups place more emphasis on the lattisimus dorsi muscles.

Starting position for pull-ups: Stand upright and stretch your arms out so they are parallel with the ground (form a "T" with your body). Now bend your lower arms at the elbow until they reach 90 degrees, and place your hands on the bar with your palms facing way from your body . This will be the starting position. You can use an open or closed grip (thumb under or over the bar).

Starting position for chin-ups: Stand upright and stretch your arms straight above your head with your palms in a supinated position (facing your body). make sure you hands are about shoulder width apart, and place your hands on the bar with your palms facing your body (or facing each other). You can use an open or closed grip (thumb under or over the bar).

Contrary to popular belief, a wider grip doesn't always mean a "wider" back. Don't be afraid to experiment with different hand widths and positions. Most people like to incorporate both chin-ups and pull-ups into their back routines for variation.

Keep in mind that a pull-up will generally be more difficult than a chin-up, as you will be placing more emphasis on the back muscles (particularly the lats) and won't have as much assistance from the biceps muscles.

The exercise: Slowly pull your body up to the bar until your chest nearly comes in contact with it, and your chin is above it. As you pull your body upwards, focus on pulling your elbows down towards your rib cage. Exhale as you pull your body upwards, and inhale as you lower your body. Focus on squeezing the upper and middle back muscle as you pull upwards, not your arms.

Muscles Involved in Pull-ups & Chin-ups

Pull-ups and chin-ups are a compound movement that primarily target the latisimus dorsi muscle and the biceps, however, the shoulders and other back muscles also act as synergists and stabilizers.

Here are all of the muscles used during a pull-up:

Primary Target Muscle(s)