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Exercise Library / Biceps / Chin-Up
💪 Biceps Intermediate

Chin-Up

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4
Sets
10
Reps
Bodyweight
Equipment
7.50
Cal/min

🎯 Muscles Worked

🎯
Primary
biceps
➕
Secondary
back

📋 How To Perform Chin-Up

1
Grip the bar with palms facing you (underhand), hands shoulder-width.
2
Hang with arms fully extended, shoulders engaged (not loose).
3
Pull yourself up until your chin clears the bar, driving elbows down and back.
4
Lower slowly to a full hang — don't just drop.
5
This underhand grip hits biceps harder than a standard pull-up.

💪 More Biceps Exercises

Incline Dumbbell Curl
intermediate
Hammer Curl
beginner
Cable Curl
intermediate
Cross Body Hammer Curl
beginner

❓ Frequently Asked Questions

What muscles does Chin-Up work?
Chin-Up primarily targets the biceps, with the back working as secondary muscles.
How many sets and reps of Chin-Up should I do?
A typical starting point is 4 sets of 10 reps, adjusted based on your goal and experience level.
What equipment do I need for Chin-Up?
Chin-Up requires no equipment — it can be done with just bodyweight.

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