Chin Ups
Also known as: Chinups
Muscles worked: Lats, Biceps, Forearms, Upper Back
How to do it
- 1
Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
- 2
Hang with your arms fully extended and your legs straight down.
- 3
Pull yourself up towards the bar, focusing on using your biceps.
- 4
Lower yourself back down with control to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Chin Ups FAQ
What muscles does the Chin Ups work?
The Chin Ups primarily works the Lats, Biceps, Forearms, with the Upper Back assisting.
What are the best sets and reps for the Chin Ups?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
How many Chin Ups is good?
There is no single number: a good Chin Ups depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Chin Ups in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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