All exercisesFamily in the library
Strength exercises Β· Upper body
Chin-up
Difficulty Pull-ups and pulldowns
How to perform it
Pull-up with a supinated grip (palms facing you). The load still falls mainly on the back, but with much more biceps involvement. Differs from the pull-up in grip β supination adds biceps and is easier for most people.
Video demo
Equipment
- Pull-up bar / Doorway pull-up bar / Wall-mounted pull-up bar / Gymnastic ringsBodyweight
Muscles worked
Front
Back
Muscles and artwork credits
- Biceps
- Brachialis (not on the surface map)
- Forearm flexors
- Lats
- Mid and lower traps
Related exercises
Find another variation and compare difficulty.
Pull-ups and pulldowns
Exercise family Β· pattern: Pull-ups and pulldowns
1 family Β· 7 variationsDifficulty
- Lat pulldown
- Banded chin-up
- Banded pull-up
- Chin-upCurrently viewing
- Neutral grip pull-up
- Pull-up
- Rope pull-up
Difficulty describes how demanding the execution is. It is not a recommended training order.