How to Do Chin Up

Chin Up is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Also known as Chin-Up.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Chin Up

  1. 01Grip the pull-up bar with palms facing toward the face, hands shoulder-width apart.
  2. 02Hang with arms fully extended and shoulders retracted away from the ears.
  3. 03Pull the chest toward the bar by driving the elbows down toward the ribcage.
  4. 04Continue the movement until the chin clearly passes over the top of the bar.
  5. 05Lower the body back to a full dead-hang position under control.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chin Up

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the body swings, engage the abdominals and point the toes forward to create a rigid hollow-body position.

Same coaching engine used inside the A90 app

05 / FAQ

Chin Up questions

What muscles does Chin Up work?

Chin Up is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Chin Up correctly?

Grip the pull-up bar with palms facing toward the face, hands shoulder-width apart. Hang with arms fully extended and shoulders retracted away from the ears. Pull the chest toward the bar by driving the elbows down toward the ribcage. Continue the movement until the chin clearly passes over the top of the bar. Lower the body back to a full dead-hang position under control.

What is the A90 coach tip for Chin Up?

If the body swings, engage the abdominals and point the toes forward to create a rigid hollow-body position.

Is Chin Up suitable for beginners?

Chin Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Chin Up?

No. Chin Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes chin up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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