Chin-ups (Underhand Grip)
Grip the bar with palms facing you (underhand/supinated grip), hands about shoulder-width apart. Hang with arms fully extended, then pull your chin above the bar by driving elbows down. Lower under control. The underhand grip places greater emphasis on the biceps compared to pull-ups.
Muscles worked
Secondary
Equipment
How to do it
- Take a shoulder-width underhand grip on the bar or handles.
- Hang with straight elbows and ribs controlled.
- Pull the shoulders down before bending the elbows.
- Drive the elbows toward the ribs until the chin clears the bar or handle line.
- Lower under control to straight elbows without losing shoulder tension.
- Keep the legs quiet and the torso stacked.
Watch for
- Starting each rep by bending the elbows only.
- Cutting the bottom range short.
- Swinging the legs to finish the pull.
Breathing
Exhale as you pull up, inhale as you lower.
Tip
Use assistance or load that lets every rep start from a controlled dead hang.
Track this exercise in the SmartReps app
Log sets, reps and weight, and let the AI coach plan your progression — free on iOS and Android.
Log this exercise in SmartReps
