How to do the Chin-Ups

Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the bar. Reverse the movement to lower your body back down. To make the exercise more dificult, place a dumbbell between your legs or use a weighted belt.
Spotter Information:
A spotter can stand behind the individual and spot at their waist, back, or ankles.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Back
  • Latissimus Dorsi
  • Rhomboids
  • Biceps Brachii
  • Arms
  • Machine

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
55.4 lbs8.4 71.4 lbs

What is a good starting weight?

Based on an average weight lifted of 55.4 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 28 lbs and aim for 12-15 reps.


Workouts Plans with Chin-Ups

Purpose Type Level
Sport Specific Intermediate
Muscular Definition Beginner
Muscular Definition Intermediate
Sport Specific Intermediate
Sport Specific Advanced
Sport Specific Advanced
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.