Calisthenics
Lats
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Calisthenics
Chin-up
A vertical pull with palms facing you, letting the biceps share the work with the lats. Slightly friendlier than the pull-up — and just as effective for building a strong back.
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Suggested use
Sets
3
Reps
5-10
Rest
2m 00s
Calisthenics
Intermediate
Strength
Hypertrophy
Pull
Muscles worked
Primary
Lats
Biceps
Secondary
Rhomboids
Rear delts
Forearms
Abs (rectus abdominis)
Equipment
Pull-up bar
How to do it
- Grip the bar at shoulder width with palms facing toward you.
- Hang with straight arms and active shoulders, trunk braced.
- Pull your elbows down and back until your chin clears the bar.
- Keep your chest lifted toward the bar as you rise.
- Pause briefly at the top with shoulder blades squeezed.
- Lower under control to a full hang and repeat.
Common mistakes
- Half-repping the bottom and never reaching a full hang.
- Swinging the legs to generate momentum.
- Pulling with the arms alone instead of driving the elbows down with the lats.
- Collapsing quickly on the descent instead of controlling it.
Safety first
- If full reps are out of reach, do slow lowers from the top of the bar.
- Step down from a box rather than dropping to the floor.
Who should avoid or modify
- Recent shoulder, elbow or wrist injury or surgery — consult a licensed clinician first.
- Inner-elbow pain during curls or pulling — reduce volume and seek qualified assessment if it persists.
Breathing and tempo
Breathing: Exhale on the pull, inhale as you lower to the hang.
Tempo: 1-1-2 — up in one, hold for one, three-count controlled descent.
Progressions
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