HOW TO DO CHIN-UP
- Hang underhand, hands about shoulder width. Start from a still hang.
- Pull until the chin is clearly over the bar and the elbows are down by the ribs.
- Lower to a full hang. Do not skip the bottom just because the biceps are on fire.
COMMON MISTAKES
- Logging chin-ups as pull-ups. Underhand vs overhand is a different lift and a different PR. Keep this slug.
- Half hangs. The lengthened biceps and lats are the work. Take the hang.
VARIATIONS
- Pull-up — Overhand counterpart.
- Lat pulldown — Machine when you cannot yet chin-up.
- Barbell curl — Direct biceps if the chin-up is limited by grip or lats.
PROGRESSIONS
- Assisted chin-ups or underhand pulldowns.
- Strict chin-ups.
- Weighted chin-ups logged with the extra load.
PROGRAMMING NOTES
Use as the main vertical pull or as the biceps-biased pair to pull-ups. Do not smash both heavy on the same day unless recovery is actually there — LIFTAG’s frequency chart will tell you if you keep stacking them.
FREQUENTLY ASKED QUESTIONS
Open Chin-up in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
