Chin-Ups

Setup

Hang from a pull-up bar with palms facing toward you, hands shoulder-width apart. Start with arms fully extended, shoulders engaged, and feet off the ground with knees slightly bent.

How to do it

1. Pull your elbows down toward your hips while driving your chest toward the bar
2. Lead with your chest and keep your core tight throughout the movement
3. Pull until your chin clears the bar at the top position
4. Lower yourself with control until arms are fully extended
5. Squeeze your shoulder blades together as you pull up

Watch out for

• ✗Kicking or swinging the legs to generate momentum instead of using controlled pulling strength
• ✗Stopping the descent before reaching full arm extension, reducing range of motion
• ✗Letting the shoulders shrug up toward the ears instead of keeping them pulled down and back