At a glance
- Main muscle
- Back
- Also works
- Biceps
- Equipment
- Bodyweight
- Rep range in Mitta
- 5 to 10 reps
- Skill level
- Intermediate
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Underhand grip, shoulder width.
- Full hang.
- Chest to the bar.
Pick a weight you can lift for 5 to 10 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Same benefits as the pull-up with more biceps.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Pull-Up · Bodyweight · rating A
- Neutral-Grip Lat Pulldown · Cable · rating S
- Assisted Pull-Up · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the chin-up.
Let Mitta set the weight.
Mitta plans the chin-up with a weight and rep target for every set, worked out from your last sessions.
Questions about the
chin-up
What muscles does the chin-up work?
The chin-up mainly trains your back. Your biceps help.
How many reps of the chin-up should I do?
Mitta plans the chin-up at 5 to 10 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the chin-up?
Good alternatives that train the same muscle are the pull-up, neutral-grip lat pulldown and assisted pull-up.
Is the chin-up good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the chin-up have rating A?
Same benefits as the pull-up with more biceps.