5 Tips for the Perfect Chin-Up, by Paul Hadfield on YouTube. 1 min 1 s.
- Video length
- 1 min 1 s
- Time to do it
- 15 minutes
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Set the bar high enough that you can hang with straight arms and your feet clear of the floor. Check it holds your full body weight before you pull.
Grab the bar with an underhand grip, palms facing you, hands about shoulder-width apart. Wrap your thumbs around the bar.
Hang with arms straight, then pull your shoulder blades down and back before you bend your elbows. This sets your shoulders in a safe position.
Drive your elbows down and toward your ribs to lift your chest to the bar. Keep your core tight and your legs still, no kicking.
Pause briefly when your chin clears the bar. Squeeze your back and biceps at the top.
Lower yourself slowly over two to three seconds until your arms are straight again. Control the whole way down.
If you cannot do a full rep, loop a band under your knee or foot, or start with negatives: jump or step to the top and lower yourself slowly.
Train chin-ups once a week for three sets to failure. The following week, add a rep or extra weight.
Tips and common mistakes
Do not swing or kip your legs to get up. If you need momentum, switch to band-assisted reps.
Go all the way down to straight arms each rep. Half reps cost you most of the strength gain.
Stop the set if you feel sharp shoulder or elbow pain, and rest two to three minutes between sets.
Chin-ups already work your biceps hard, so you may not need extra arm work in the same week.
Questions
What is the difference between a chin-up and a pull-up?
A chin-up uses an underhand grip with palms facing you. A pull-up uses an overhand grip with palms facing away. The underhand grip usually feels easier and works the biceps more.
How long until I can do my first chin-up?
It varies. With band-assisted reps or slow negatives two or three times a week, many people get their first rep in six to twelve weeks.
How many chin-ups should I do?
Three sets to failure once a week is a solid starting point. Add a rep or a little weight the next week to keep progressing.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
