Exercise · Form & cues
Chin-Up — form guide
Biceps · Lats · Mid Back. Equipment: Pull-Up Bar. Difficulty: Intermediate.
TEMPO
1-1-3-1
Underhand grip lets the biceps fire fully. This is one of the best upper-body mass builders ever.
Cues
- Supinated grip, shoulder-width
- Pull chest to bar, elbows track forward
- Squeeze biceps + lats at the top
- Full extension at the bottom
Common mistakes
- Half-reps
- Kipping/swinging
Injury notes
Easier on shoulders than wide pull-ups for most people.
Progression
BW → weighted. Add 2.5kg when 8 strict reps are clean.