Home Exercises Chin Ups

Chin Ups

Exercise Tips

  • Look at the bar during the exercise, not at the floor.

Chin Ups

This exercise targets your biceps and provides a low to moderate cardio benefit. It also works your back and shoulders.

Muscle Group

Biceps, Back, Shoulders


2 Days a Week to
3 Days a Week


Pullup Bar

Cardiovascular Benefit

Low to Moderate

Muscle Group: Biceps, Back, Shoulders

Equipment: Pullup Bar

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low to Moderate

Exercise Category: Biceps

Starting Position: Hang from a pullup bar with a reverse grip, hands just wider than shoulder width. Grip with your fingers, not your palms. Keep your body straight, knees slightly bent and cross your feet at the ankles.

  1. 1 Keeping your chest up and shoulders back, exhale and pull your body up until your chin clears the bar.
  2. 2 Inhaling, slowly lower your body back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.