Exercise · vertical pull
Chin-up
Chin-up is an intermediate vertical pull movement that trains lats, biceps, done with a pull-up bar. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 5–12 reps, tempo 1-0-2.
The most common mistake is half reps at the bottom. If a pull-up bar or the movement itself doesn't suit you, Band-assisted pull-up or Neutral-grip pulldown or Pull-up cover the same pattern. It's usually held back for shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Underhand grip, shoulder-width | हथेली अपनी तरफ, कंधे जितनी चौड़ी पकड़ |
| 2 | Pull until chin clears the bar, squeeze biceps and lats | ठोड़ी बार के ऊपर तक खींचो |
| 3 | Lower fully | पूरा नीचे |
Equipment & who it fits
Needs a pull-up bar, rated intermediate, held back for shoulder, pregnancy issues. Search "chin up form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Chin-up work?
- Chin-up primarily trains lats, biceps, using a vertical pull pattern with a pull-up bar.
- What's the most common mistake with Chin-up?
- Half reps at the bottom
- What can I do instead of Chin-up?
- The closest substitutes in this database are band assisted pullup, neutral grip pulldown, pullup, which train the same pattern with different equipment.