How to do it
- Grip the bar at about shoulder width, palms facing you.
- Hang with straight arms.
- Pull the chest towards the bar, driving the elbows down and in front of the body.
- Get the chin over the bar, then lower to a straight-arm hang.
Common mistakes
- Kicking or swinging.
- Never reaching a straight-arm hang.
- Craning the neck over the bar.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Add weight with a belt or backpack.
Easier: Band-assisted chin-ups or slow negatives.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Check the bar is secure, and step down rather than drop at the end.
Swaps
Full gym: Pull-up, Lat pulldown, Straight-arm pulldown, One-arm dumbbell row
Dumbbells and a bench: Pull-up, One-arm dumbbell row
Bodyweight only: Pull-up