Chin-ups are pull-ups with your palms facing you: the biceps help more, so many people find them easier than an overhand grip.
1Starting position2End position
Setup
Grab the bar underhand at shoulder width. Hang with straight arms, shoulders pulled down away from your ears, legs together or crossed. Brace your abs so you don't swing.
Execution
Grab the bar with an underhand grip at shoulder-width, arms straight — starting position.
Exhale and pull yourself up with your biceps, elbows close to your body.
Inhale and lower yourself back down until your arms are fully straight.
Common mistakes
Kipping and swinging — every rep starts from a dead hang with no leg kick.
Chin not reaching the bar — pull until your chin clears it.
Shoulders at your ears at the bottom — set your shoulder blades down before each rep.
Dropping down — lower yourself under control, that's half the work.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
