PERFECT CHIN-UPS | The Only Chin-up Tutorial You'll Ever Need (Full Guide), by Simonster Strength on YouTube. 4 min 11 s.
- Video length
- 4 min 11 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up first with arm circles, band pull-aparts or a few easy hangs. Set the bar high enough that your feet clear the floor when you hang.
Grab the bar with your palms facing you, hands about shoulder-width apart. Wrap your thumbs around the bar and squeeze.
Hang with your arms straight and pull your shoulder blades down away from your ears. Brace your core, cross your ankles and keep your body in one line.
Pull by driving your elbows down toward your ribs. Keep your chest lifted and bring your chin over the bar without kicking or swinging.
Pause for a second at the top, then lower yourself slowly over two to three seconds until your arms are straight again.
If you cannot do a full rep, put a resistance band under one knee, rest one foot on a chair, or do slow negatives: jump to the top and lower for five seconds.
Do three to five sets of three to eight reps, resting two to three minutes between sets, two or three times a week.
When you can hit eight clean reps, add a set, slow the lowering further, or hold a dumbbell between your feet.
Tips and common mistakes
Check that the bar and its mounting can hold your full bodyweight before you hang.
Keep your shoulders pulled down at the bottom instead of letting them shrug up to your ears.
End the set when your form breaks, not when you reach a target number.
Swinging or kipping makes the rep easier but works your back less, so keep the movement strict.
Questions
What is the difference between a chin-up and a pull-up?
A chin-up uses an underhand grip with your palms facing you, which brings your biceps in more. A pull-up uses an overhand grip and shifts more work to your back.
How long does it take to get your first chin-up?
Most beginners need a few weeks to a few months of consistent practice. Band-assisted reps, slow negatives and regular hanging all speed up progress.
How many chin-ups should a beginner do?
Start with three to five sets of however many clean reps you can manage, even if that is one or two. Add reps or assistance slowly rather than rushing.
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.
