Exercise library
Back
Chin-Up
No equipment needed
- Primary muscle
- Back
- Also works
- Biceps, Core
- Equipment
- Bodyweight
- Movement pattern
- Vertical pull
- Role in a program
- Anchor lift
How to do it
Grip the bar shoulder-width with palms facing you and hang at full extension. Pull until your chin clears the bar by squeezing your lats and biceps, then lower slowly to the start.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Close-Grip Pull-UpBodyweightVertical pull
- Neutral-Grip Pull-UpBodyweightVertical pull
- Weighted Pull-UpBodyweightVertical pull
- Wide-Grip Pull-UpBodyweightVertical pull
- Assisted Pull-Up (Machine)MachineVertical pull
- Band Lat PulldownBandVertical pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: