ATHLETE DIARY
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Comparison

Pull-Ups vs Chin-Ups

One movement, two grips: palms away is a pull-up, palms toward you is a chin-up. Almost everyone finds the chin-up easier.

Pull-Ups: starting position
Pull-Ups
Chin-Ups: starting position
Chin-Ups
Pull-UpsChin-Ups
Muscleslats, biceps, mid back, griplats, biceps, mid back
EquipmentPull-up barPull-up bar
Entry bar2/3 give the technique a couple of weeks2/3 give the technique a couple of weeks
Pick it whenYou want more back and rear delts.You want more biceps or can only do a few reps so far.

The main difference

With an underhand grip the biceps join in more, the elbows travel along your sides, and most people get 1–3 more reps. The overhand grip is a bit wider, puts the biceps in a weaker position and shifts more of the work to the lats and rear delts. Both are good for the back — the lats work in both; if your elbows or wrists complain about one grip, use the other or a neutral grip.

Can you do both

Yes: alternate grips between sessions or do both on one day. While pull-ups are still hard, chin-ups help you build pull-up volume.

In which programs

beginnersFull Body — 3 Days3 days in the program · 3 workouts a weekintermediate–advancedPush / Pull / Legs3 days in the program · 3–6 workouts a weekintermediate3-Day Split3 days in the program · 3 workouts a week

Log both in the diary — your estimated max will show which one is growing faster for you.

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