Chin-up

Biceps, Back, ForearmsPull-Up Bar

A pulling exercise performed on a bar using an underhand grip. It targets the lats, biceps, and forearms, engaging the arm flexors more heavily than standard pull-ups.

How to do it

1Grip the bar palms-facing-you at shoulder-width and drop into a full dead hang.

2Pull your shoulder blades down and back to engage your lats.

3Drive your elbows down to pull your chest up until your chin clears the bar.

4Pause briefly at the top without collapsing into your shoulders.

5Lower yourself smoothly back into a full arm extension under complete control.

Common mistakes

Kicking or swinging your legs — steals work from your back and biceps.

Cutting the range short at the bottom — reduces muscle activation and overall gains.

Rolling shoulders forward at the top — places harsh strain on your shoulder joints.

Breathing

Exhale on the way up, inhale as you lower back down under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.