Pull
Pull
Chin-ups
Intermediate
Level 45/100
Chin-ups are the pull-up variant with a supinated grip (palms toward you). They are usually the first full pull-up beginners achieve because the grip recruits the biceps more efficiently and lat activation feels more intuitive for most people.
LevelIntermediate
Sets3-4 × 3-10 reps
Rest2 min
EquipmentPull-up bar, Rings
Execution
Supinated grip at shoulder width or slightly narrower. From a full hang with active scapulae, pull until the chin clears the bar. At the top, the collarbones should touch or brush the bar. Lower to a full hang slowly (controlled eccentric).
Activation cue
Instead of "pull the elbows down," think "drive the elbows toward the hips." That mental image recruits the lats far more efficiently.
Common errors
Not reaching a full hang between reps; kipping or using body swing; not clearing the chin over the bar.
Progression
When you own 3×5 perfect chin-ups, start working pronated pull-ups.
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