Chin Up

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Find a pull-up bar that is sturdy and at an appropriate height for you.
   • Stand beneath the bar and reach up to grab it with both hands, using an underhand (supinated) grip.
2. Step 2Grip the Bar
   • Position your hands shoulder-width apart on the bar.
   • Ensure your palms are facing you and your grip is firm.
3. Step 3Engage Your Core
   • Before you start the movement, engage your core and squeeze your shoulder blades together.
   • This will help stabilize your body during the chin-up.
4. Step 4Hang from the Bar
   • Let your body hang freely from the bar with your arms fully extended.
   • Keep your legs straight or slightly bent, and avoid swinging.
5. Step 5Pull Yourself Up
   • Begin the movement by pulling your elbows down towards your sides.
   • Focus on using your back and biceps to lift your chin above the bar.
6. Step 6Reach the Top
   • Continue pulling until your chin is above the bar.
   • Hold this position for a moment to ensure control.
7. Step 7Lower Yourself Down
   • Slowly lower your body back to the starting position, fully extending your arms.
   • Maintain control throughout the descent to avoid dropping.
8. Step 8Repeat
   • Perform the desired number of repetitions, focusing on maintaining good form throughout each chin-up.
9. Step 9Finish the Exercise
   • After completing your reps, carefully step down from the bar if necessary.
   • Take a moment to stretch your arms and shoulders after the exercise.