Chin-up

Pull-up bar, underhand grip

Also called chinup, underhand pull-up

Hang from a bar with palms facing you, then pull the chest up toward the bar and lower under control.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better3.7
Very good; among the better picks for the muscle. 3 sources.
- 3/5 Best back exercise for biceps but back limits the set; B mainly for accessibility. Jeff Nippard, The Best And Worst Biceps Exercises @ 8:37videoExpert opinion2024checked by AI
- 3/5 Underhand grip shifts some tension to biceps, so lower for back specifically. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 3:06videoExpert opinion2024checked by AI
- 5/5 One of the best biceps builders: tied second for biceps activation in an ACE EMG study, easy to load heavy; biceps favor heavy loading. Jeremy Ethier, The Best Science-Based Bicep Workout | ARMS (Part 1/2) @ 1:03videoStudy2017checked by AI