Chin-up

What it is

A vertical pull performed hanging from a bar with an underhand, shoulder-width grip. The supinated grip puts the biceps in a stronger position than a pull-up, so most people can do more reps and load them more heavily.

Muscles worked

Primary: Lats, Biceps. Secondary: Mid-back (rhomboids, traps), Upper back, Forearms, Core.

How to perform it

1. Take an underhand grip about shoulder-width and hang with your arms straight and shoulders active.
2. Brace your core and cross your ankles behind you to stop the legs swinging.
3. Pull your elbows down and back until your chin clears the bar, keeping your chest tall.
4. Lower under control all the way to straight arms before the next rep.

Common form faults

• Kipping or swinging the legs to generate momentum. Use band assistance or an assisted machine so you can do strict reps; momentum trains nothing you want.
• Not lowering to straight arms. Full range from a dead hang. Partial reps build a partial range of strength.
• Shrugging the shoulders up at the bottom. Set the shoulder blades down before you pull — think 'shoulders away from ears' at the hang.

Programming

A main vertical pull, usually in moderate reps. Add load with a belt once bodyweight sets become comfortable; use bands or an assisted machine to build up if you cannot yet do full reps.