Lats · Intermediate

Chin-Up

Supinated-grip pull-up emphasizing lats and biceps.

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Chin-Up demonstration

Exercise overview

Training details

LatsBicepsForearmsUpper Back

Equipment

Pull Up Bar

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Grip the bar with palms facing you around shoulder width.
02Start from a controlled hang with the shoulders active.
03Pull the elbows down and slightly forward as the chest rises.
04Bring the chin over the bar without kicking or craning the neck.
05Lower slowly until the arms are extended again.

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