Biceps · Bodyweight

Chin-Up (Bicep Focus)

Intermediate

Underhand grip. Focus on elbow flexion and slow negative for bicep development.

Demonstration unavailable

Follow the written setup and technique cues below.

1
Start Pose
Underhand grip, shoulder-width apart
Arms fully extended, hanging
Core slightly braced
2
Finish Pose
Pull chin above bar
Elbows stay close to body
Biceps and lats fully contracted
Training Cues
✓Supinate the grip fully to maximize bicep engagement
✓Keep elbows close throughout
✓Slow 3-second negative for maximum bicep stimulus
Watch For This
✕
Elbows flaring wide
✕
Using momentum
✕
Cutting the range short

💪 Primary Muscles

● PRIMARY
1/4
Biceps

Biceps

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Primary
Biceps Brachii
Secondary
Latissimus DorsiBrachialisBrachioradialis
Stabilizers
Core

Pro Tip

Chin-ups are the best compound bicep exercise — include them in both back and arm days.

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