Exercise description of chinups.  Learn about the chinup with videos, pictures, and other information.  Also learn how the chinup improves sport performance.

Primary muscles worked: Back, Biceps

Synergist Muscles: Forearms

Mechanics: Compound

Equipment: A high bar to pull from

How to perform the exercise: The chin up is executed similar to the pullup. The chin-up is performed by gripping a high bar/pull up bar with an underhand grip a little bit past shoulder width apart. With arms fully extended, begin the chin up by pulling up utilizing both the back and the biceps to pull the chin up to the bar. The upper arm and lower arm come closer together throughout the lift. Once the chin is above the bar, lower the body so that the arms are back to full extension.

Spotting the exercise: To spot the chin up, the spotter should stand behind the athlete, when the athlete begins to struggle they should be in a position that the feet are crossed together with knees bent at a 90 degree angle and together. When the person doing chin ups begins to struggle, the spotter should lift up placing their hands on the athletes knees and legs.

Sport specific application: The chin up is an excellent exercise for developing muscular strength and power in the back and biceps. While being similar to the pullup, the sport specific movement pattern of the pullup is rarely seen in sports. One of its few uses can be seen in gymnastics with both the high bar, rings, and uneven bar.