Commonly confused with the pull up, the chin up can still  be one of the hardest body-weight exercises allowing for more bicep and forearm involvement than a true pull up (which is a very back dominant exercise).

1.Hold onto the bar so your palms are facing you, keep them shoulder-width apart.

2.Let your body hang from the bar with your arms full extended.

3.Using your lats and biceps pull yourself up toward the bar, bending at the elbows.

4.Once your chin is above the bar, slowly lower yourself back to the starting position



Neutral Chin- Up
Gripping the bar with your palms facing each other will target your forearms even further, allowing for less activation of the back muscles.



Weighted Chin-Up

Using the same technique as a traditional chin up, adding a dumbbell between the feet, or a weighted vest or belt will increase the resistance of the exercise, challenging the muscles further.

Negative Chin-Up

This exercise is a great mid way point if your struggling to pull yourself above the bar. Stand on a box or bench to pull yourself up towards the bar, this is your new start position. Slowly lower yourself back down to the dead hang position, before standing back on the box to start again.


Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.

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