Chin-ups

Muscle

Back

Equipment

Pull-up bar

Measured in

Reps

How to do it

Grasp the pull-up bar with an underhand grip, ensuring your hands are shoulder-width apart or slightly narrower. Keep your arms straight and your knees bent, crossing your lower legs. Retract your shoulder blades to reduce stress on the shoulder joints. Maintain a stable body position with an engaged core. Begin by pulling your body up until your chin aligns with the bar. Pause for one to two seconds at the top, feeling maximum tension in your biceps. Slowly lower your body back to the starting position.