What muscles does the chin up work?

Lats through the full stretch, teres and lower traps at the top, biceps and forearms along for the ride. It is classed as a vertical pull movement and trains the back primarily.

How many sets and reps of chin up should I do?

3 to 4 sets of 6 to 12, resting 2 min between sets. If you cannot get reps yet, use negatives and assisted work rather than skipping.

Is the chin up good for beginners?

With coaching or a lighter load, yes. Learn the position at low weight for a few weeks before adding anything meaningful.

Back · Vertical pull

Chin Up

The chin up is a bodyweight vertical pull movement for the back. Here is the setup, the execution, the mistakes worth avoiding, and how to program it.

Equipment

Bodyweight

Trains

Back

Level

Intermediate

UNDERHAND GRIPCHIN OVER BAR

Muscles worked

Lats through the full stretch, teres and lower traps at the top, biceps and forearms along for the ride.

Set up

1
Set the grip, then pull the shoulder blades down before the elbows bend.
2
Ribs down, small backward lean, and hold that torso angle the whole set.
3
Think about pulling the elbows to the back pockets rather than the hands to the chest.

How to do it

1
Pull the elbows down and back until the chest reaches the bar or handle.
2
Hold the top for a count and feel the lats, not the arms.
3
Lower all the way to a straight arm hang, three seconds down.
4
Keep the ribs down so the movement stays in the back.

Common mistakes

Chin over the bar with a shrug
Fix: Pull the shoulders down first, then bend the elbows.
Cutting the bottom off
Fix: Go all the way to a straight arm hang every rep.
Kipping without meaning to
Fix: Hollow the body and keep the legs quiet.