Chin-up

The technique.

1. 01

   Hang from a pull-up bar with an underhand grip, hands shoulder-width apart.

2. 02

   Engage your lats and biceps, pulling your body upwards until your chin clears the bar.

3. 03

   Keep your chest up and shoulder blades retracted throughout the movement.

4. 04

   Slowly lower yourself back down to a full dead hang with control.

5. 05

   Avoid swinging or using momentum to complete repetitions.

What goes wrong.

• ×Not achieving full range of motion, stopping short of chin over bar or full hang.
• ×Using momentum and swinging the body, rather than controlled muscle pull.
• ×Shrugging shoulders up to your ears, losing lat engagement.
• ×Rounding the back or looking down, compromising posture.
• ×Over-relying on biceps, neglecting the back muscles.