Step by step
- Hang from the bar with your palms facing you, shoulder width apart.
- Pull your shoulders down and brace your abs so you don't swing.
- Pull by driving your elbows down and close to your body until your chin clears the bar.
- Lower under control until your arms are almost straight.
Tip: If you can't do them yet, do slow 3–5 second negatives from the top or use a band.
Common mistakes
Come down until your arms are almost straight on every rep.
Start every rep still, glutes and abs squeezed.
Lift your body, not your chin: your head stays in line with your torso.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Do chin-ups work the biceps more?
Yes, the biceps help more than in pull-ups, although the main muscle is still your back.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add chin-ups to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.