Chin-up

Pull-up with palms facing you. Recruits the biceps more, so for most people it is easier than the overhand version and is often the first full pull-up.

Level

Basic

Equipment

Pull-up bar

Measure

reps

Tempo

1-1-2-0 (down, pause, up, pause)

Technique

1. Underhand grip at shoulder width or narrower.
2. Active hang, then pull the shoulder blades down and drive the elbows down in front of you.
3. Chin over the bar, chest high, controlled descent to a full hang.

Common mistakes

• Kipping.
• Cutting the range at the bottom.