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IntermediateBackPull-Up BarCompound

Chin-Up

A bodyweight pull-up variation using a supinated (underhand) grip, emphasizing the biceps and lower lats.

Video DemonstrationRoyalty-free via Pexels
Chin-Up demonstration

Visual demonstration — Chin-Up

Muscles Worked

Latissimus Dorsi (Primary)BicepsForearmsRhomboids

Step-by-Step Instructions

  1. 1Grab the bar with palms facing you, shoulder-width apart
  2. 2Hang with arms fully extended
  3. 3Pull yourself up until your chin clears the bar
  4. 4Lower yourself under control to full arm extension
  5. 5Repeat for the desired number of reps

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps6-10
Rest90-120 sec
Endurance
Sets2-3
Reps12-15+
Rest60-90 sec

Tips & Variations

  • Initiate the pull by depressing and retracting shoulder blades
  • Avoid swinging or kipping
  • Add weight with a belt for progressive overload

Common Mistakes to Avoid

  • Half reps (not going to full extension)
  • Excessive kipping
  • Not engaging the lats at the bottom

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