Chin Ups

Explanatory Video

Description

A pullup variation with an underhand grip, targeting the biceps and back muscles.

Difficulty & Category

Intermediate

Dynamic

Affected Muscles

Latissimus Dorsi

Biceps Brachii

Brachialis

Brachioradialis

Teres Major

Rhomboid Major

Trapezius (Middle)

Body Areas

Back

Arms

Equipment

Rings

Pull-Up Bar

High Bar

Similar Exercises

A variation of the pullup where the chest is brought to the bar, engaging a greater range of back and arm muscles.

Dynamic

Advanced

The one arm chin-up is an advanced exercise that requires significant upper body strength and control. Begin by gripping a pull-up bar with one hand, using an underhand grip. Engage your core and pull your body upwards, focusing on using your back and arm muscles to lift yourself until your chin is above the bar. Keep your body as stable as possible, avoiding swinging or using momentum. Lower yourself back down with control, maintaining tension in your muscles throughout the movement.

Dynamic

Advanced

Last updated: 3/6/2026