Fysiqal

Vertical Pull · Intermediate

Chin-Up

Compound vertical pull exercise using bodyweight, pull-up bar.
Chin-Up demonstration (no audio).
Movement pattern
Vertical Pull
Difficulty
Intermediate
Equipment
Bodyweight, Pull-up bar
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Chin-Up

Cues reviewed by Kwabena Osei on

Setup

Hang from the bar with an underhand (supinated), shoulder-width grip, arms fully extended.

  1. Pull your elbows down toward your hips, keeping your body fairly vertical.

  2. Drive your chest up toward the bar as your chin clears it.

  3. Lower back down under control to a full arm extension before the next rep.

Common mistakes

  • Turning it into a half-rep game by not fully extending the arms at the bottom.

  • Excessive swinging/kipping to get the chin over the bar instead of controlled strength through the full range.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis)

  • Elbow flexionsecondary action

    Biceps brachii (prime mover, high emphasis); Brachialis (prime mover, high emphasis); Brachioradialis (prime mover, low emphasis)

  • Scapula downward rotationsecondary action

    Rhomboids (synergist, low emphasis); Pectoralis minor (synergist, low emphasis); Trapezius (synergist, low emphasis)

Related exercises

All vertical pull exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.