Exercises

Underhand chin-up

An underhand pulling movement that trains the biceps together with the back.

Chin-up with a shoulder-width underhand grip, bent elbows and feet clear of the floor.

Pull-up bar · Bodyweight

Source: ACE · Chin-ups

Step by step

  1. Grip a secure bar about shoulder width apart with palms facing you and thumbs wrapped.
  2. Hang with your torso braced. Keep the body steady and shoulders controlled.
  3. Bend your elbows and pull them down until your chin reaches bar level, without craning your neck.
  4. Lower slowly until your arms are extended, maintaining control instead of dropping.

Common mistakes

  • Swinging the legs to propel the body upward.
  • Reaching with the chin or dropping into the bottom position.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.