Chin-Up
The pull-up's biceps-friendly sibling — most people's first vertical pull.
Lats, Biceps, BackPull-Up BarIntermediate
Setup
- Palms toward you, shoulder-width grip.
- Dead hang, shoulders set down.
How To Do It
- Pull chin over the bar, chest leading.
- Lower ALL the way down every rep.
Breathing
Exhale up, inhale down.
Common Mistakes
- Half range at the bottom — the dead hang counts.
- Craning the neck to clear the bar — pull higher instead.
Coach Sam's cue: Elbows to ribs, chest to bar.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.