Watch the video below to see a demonstration of proper form and technique for the chin up exercise. You can also check out some more lats exercise videos or find exercises for other muscle groups.

Instructions for Chin Up

To perform a set of chin ups:

  1. Starting Position

    Hang from a pull up bar with a supinated grip, shoulder width apart. Your legs should be straight and your trunk in a neutral position.

  2. Concentric (Upward) Motion

    While maintaining a neutral shoulder position, drive your elbows down towards the ground to raise your body up until your chin is above the bar. Be aware of not changing the alignment of your body.

  3. Top position

    Pause at the top position for a 2 sec count while maintaining whole body tension and driving your elbows down to the ground.

  4. Eccentric (Lowering) Motion

    Slowly lower your body, under control, until your arms are fully extended with your shoulders in a neutral position. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of chin up repetitions before resting.

This completes one set of chin ups.

Lats Exercise Videos

An image of a man performing the chin up exercise.

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An image of a man performing the lat pull down exercise.

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An image of a man performing the pull up exercise.

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An image of a man performing the rope straight arm pull down exercise.

Rope Straight Arm Pull Down