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Exercises
Exercises
Chin-ups
Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
backlatscompoundbodyweightupper-body
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In one line
Body-weight pull-up working the latissimus dorsi; grip orientation shifts the emphasis between upper and lower lats.
Detail
Chin-ups train the latissimus dorsi. Grip variations:
- Supinated Grip — Primary: Latissimus Dorsi (MEO lower lats); Secondary: Biceps Brachii, Brachialis, Brachioradialis.
- Pronated Grip — Primary: Latissimus Dorsi (MEO upper lats); Secondary: same.
Listed as an intermediate lat selection (Chin-ups / Assist). Chin-up is the "midrange" lat position in the Positions-of-Flexion chart (with lat pulldown).
Key facts
- Primary: Latissimus Dorsi; Secondary: Biceps Brachii, Brachialis, Brachioradialis.
- Supinated grip → lower lats; pronated grip → upper lats.
Connections
- latissimus-dorsi — primary mover.
- biceps-brachii / brachialis / brachioradialis — secondary.
- adduction — the key joint action.
- lat-pulldown — the machine equivalent.
SourceReference manual
p.180p.596p.672
Cited authorities in source: none specified for this entry.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
Explore related topics
Atlas Connections
Adduction
Movement of a body part toward the midline (axis) of the trunk.Biceps Brachii
The strongest flexor of the elbow joint (long and short heads); flexes the elbow, supinates the forearm, and weakly flexes the shoulder; a 2-joint muscle (ROM 135°).Brachialis
The only pure flexor of the elbow joint; pulls on the ulna, which does not rotate.Brachioradialis
A forearm flexor that flexes the elbow and both supinates and pronates the forearm.Latissimus DorsiClosely related
A 2-joint back muscle; its strongest action is adduction (drawing the arm to the side from side-horizontal, rotating inward), with extension second.Lat PulldownsClosely related
Cable pulldown working the latissimus dorsi via shoulder adduction; grip affects upper- vs lower-lat emphasis, and front is safer than behind-neck.Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.