How to Do a Chin Up

For years, chin-ups have been widely acknowledged as an extremely effective, near-total body workout. The chin-up works muscles that are used in every day, athletic and extreme situations by targeting the back, biceps and forearms. If you want to add chin-ups to your exercise routine, follow these steps to get started.

Instructions

Difficulty: Moderately Challenging

1. Stretch your upper body. You should be slightly warmed up and ready to stretch before you attempt a chin-up. Hold one hand against a wall or pole and then turn away from that hand, allowing your chest to stretch. Do the same thing with the other hand. Then stretch your back by trying to touch your toes.
2. Grab the bar. If the bar is slightly out of reach, jump up to grab the bar and turn your hands in the air so you catch the bar with your palms towards you. Gain your balance on the bar and make sure you're not swinging before you begin the exercise.
3. Pull yourself upwards. Pull up in one quick, powerful motion. You will naturally move your torso away from the bar as you pull up, but make sure that your head is away from the bar as you ascend. If you can't make it to the top of the bar, go as high as you can.
4. Put your chin over the bar. To complete the chin-up, raise your chin high enough so that it's higher than the bar. You don't have to touch the bar with your chin or move your chin past the bar. Lower yourself down until your arms are completely straight, pause for one moment and attempt another chin-up.