Chin-ups vs. pull-ups: definition, execution, and tips

What are chin-ups? (= pull-ups with an underhand grip / comb grip)

Chin-ups belong to the pull-up family, but are performed with an underhand grip (palms facing the body). Unlike classic pull-ups with an overhand grip, the focus here is more on the biceps , while the back and core muscles also work intensively. To effectively engage the muscles involved, the movement sequence (i.e., the pull-up and the bending) should be slow and controlled.

In short: Chin-ups are pull-ups with an underhand grip.

👉 This means:

• The palms face the body (supination grip / comb grip).

• The handle is shoulder width .

• This position puts more strain on the biceps than the classic pull- up with an overhand grip.

While pull-ups focus more on the latissimus dorsi and upper back muscles, chin-ups combine the work of the biceps, latissimus dorsi, and core very effectively. Because the biceps/upper arm are more heavily engaged, many beginners find this exercise easier than traditional pull-ups.

Chin-Up vs. Pull-Up: The Direct Comparison

Grip technique in detail

• Chin Up: Underhand grip (supination), hands shoulder-width apart

• Pull-Up: Overhand grip (pronation), usually slightly wider than shoulder width

Muscle groups used

• Chin Ups: Strong focus on biceps brachii , additionally latissimus and core

• Pull Ups: More stress on latissimus dorsi , trapezius muscle and forearms

Difficulty level and progression

Chin-ups are often considered slightly easier than pull-ups because the underhand grip engages the biceps better and thus provides more support. For many beginners, they're an ideal introduction to pull-ups.

Benefits of Chin Ups for Your Calisthenics Workout

Perfect for beginners

Thanks to the underhand grip, beginners often complete their first reps faster than with pull-ups. This provides motivation and rapid progress.

Focus on biceps and back

For athletes who want to specifically train their arm and back muscles, chin ups are a top choice .

More joint-friendly variant

Due to the natural underhand grip position, many athletes find chin ups more comfortable for the shoulder joints.

Disadvantages and challenges of chin ups

Overload in the elbow area

Those who train too much or with poor technique risk overloading the elbow. Therefore, proper execution is essential.

Common technical errors

• Gain momentum instead of clean execution

• Do not pull your chin completely over the bar

• Lack of body tension

The correct execution & technique for chin ups

1. Grip: Hands shoulder-width apart, underhand grip

2. Starting position: Fully outstretched arms, maintain body tension

3. Pulling phase: pull chest to the bar, elbows close to the body

4. Final position: chin over the bar, short pause

5. Lowering: Controlled return to the starting position

Variations and progression for your muscles

Weighted Chin-Ups

Once chin-ups with your own bodyweight are no longer a challenge, additional weight comes into play. Weight plates or kettlebells can be attached to a dip belt or vest . This increases the intensity and promotes muscle building.

Negative Chin Ups for Beginners

Negative reps are ideal for beginners. You start in the top position (chin over the bar) and lower yourself slowly and in a controlled manner. This method builds strength in the target area and makes it easier to get started.

Explosive Chin Ups (Power Moves)

Advanced athletes can develop their explosive power by performing dynamic chin-ups , with the goal of hitting the bar as powerfully as possible. This variation is a step toward muscle-ups .

Training integration: How do I incorporate chin-ups into my plan?

Combination with other calisthenics exercises

Chin-ups can be perfectly combined with push-ups for a balanced workout. Typical combinations:

• Push/Pull Split: Chin Ups & Dips

• Full-body workout: chin-ups, push-ups, squats

• Pull Day: Chin Ups, Body Rows, Face Pulls

Frequency and volume

• Beginners: 2–3 sessions per week, 3–4 sets each with clean technique

• Advanced: 3–5 units with variations and additional weight

• Professionals: Integration into complex routines, e.g., supersets with pull-ups

Training plans for beginners and advanced

Example beginner plan:

• 3 times a week

• 4 sets of chin-ups (as many repetitions as possible)

• Supplement: Negative Chin Ups & Core Exercises

Example advanced plan:

• 3 times a week

• Weighted Chin-Ups 4×6–8

• Explosive Chin-Ups 3×5

• Superset: Pull-Ups & Chin Ups 3×Max

Equipment recommendations for chin ups

Stable pull-up bars for home

A solid pull-up bar is the foundation. Wall- or ceiling-mounted models , such as those available from FitnessKIT, are particularly stable. They offer maximum safety and can withstand even heavy additional weights.

You can find high-quality pull-up bars in the shop >

Use of resistance bands

Resistance bands are a valuable tool for beginners. They reduce body weight and allow for more repetitions, which improves technique.

Mobile outdoor solutions

Mobile pull-up bars or calisthenics parks are ideal for outdoor training. Chin-ups can be done anywhere—all you need is a sturdy bar.

Chin Ups Compared to Other Back Exercises

Lat pulldown on the cable pull

The lat pulldown in the gym mimics the movement of pull-ups and chin-ups, but is machine-guided . The advantage: consistent load. The disadvantage: less functional whole-body tension.

Pull-ups on rings

A very challenging variation. The unstable rings engage more of the stabilizing muscles . Chin-ups on rings are ideal for advanced users.

Classic pull-ups

Pull-ups remain the gold standard for back exercises. Compared to chin-ups, they focus more on the latissimus dorsi, while the biceps provide slightly less support.

Frequently Asked Questions (FAQ)

Which is more effective: chin-ups or pull-ups?

Both exercises are extremely effective. Chin-ups place greater demands on the biceps, while pull-ups place more strain on the latissimus dorsi. For a balanced workout, combining them is recommended.

Are chin ups better for beginners?

Yes! Many people are more likely to get their first reps in chin-ups because the underhand grip provides additional power from the biceps.

How many chin ups should you do?

A realistic goal for beginners is 5–8 clean repetitions . Advanced lifters should be able to do 10–15 , and professionals should be able to do 20+ .

Can you specifically build your biceps with chin-ups?

Absolutely. Because of the strong bicep involvement, chin-ups are one of the best bodyweight exercises for building arms .

Which variation is better for the latissimus?

Pull-ups place a greater stimulus on the latissimus dorsi , while chin-ups offer a more balanced relationship between biceps and back.

How often per week should you do chin-ups?

For optimal progress: 2–3 sessions per week . Adequate recovery and variety are important.

Conclusion: Chin-ups are a good alternative to classic pull-ups in calisthenics training

Chin-ups are far more than just an alternative to classic pull-ups. They're more accessible for beginners , effectively strengthen the biceps and back, and can be integrated into a variety of training routines. Anyone who wants to achieve long-term progress in calisthenics should incorporate both variations—chin-ups and pull-ups—into their routine.

With the right equipment , proper technique, and smart progression, chin-ups will quickly become a staple in your workout. Whether at home, in the gym, or in the park, this exercise belongs in every strong pull-up workout.

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You can find high-quality pull-up bars in the shop >