How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the chin up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Chin Up: how to do it and muscles worked

The chin up mainly works your lats and biceps. You need a pull-up bar.

Muscles worked

Main

How to do the chin up

1
Hang from a pull up bar with an underhand grip, hands shoulder width apart, arms straight. Engage your shoulders and cross your ankles.
2
Pull yourself up until your chin clears the bar, keeping your elbows close to your sides and squeezing your biceps and lats. Lower slowly until your arms are straight.
3
Breathe out as you pull up and in as you lower, over about three seconds. Keep your body still and avoid swinging.

Form tip: Do not use your legs to kick up; use a band or assisted machine if you cannot yet do a full rep.

Common questions

Which muscles does the chin up work?: The chin up mainly works your lats and biceps.
What equipment do I need for the chin up?: You need a pull-up bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the chin up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.