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The Chin Up is an upper body exercise that primarily targets the lats, but also works the biceps, forearms and middle back. This is a compound exercise which is well suited to beginner lifters.



  • If you can’t do chin ups, try doing eccentric chin ups or assisted chin ups.


  • Grab the bar with your palms facing inwards or towards you and hands close together.
  • Pull your torso up by pulling your shoulders and elbows down and back.
  • Ensure you really squeeze your back muscles as you reach the top position.
  • Slowly lower yourself back down to the starting position.

Back Muscle Diagram.

Back Muscles