Chin-up

A pull-up with an underhand grip, palms facing you, that recruits more biceps and is the easiest pull-up variation for most people.

How to do it

1. 01Grip the bar underhand with your palms facing you, hands about shoulder-width apart.
2. 02Hang with straight arms in a slight hollow: abs and glutes tight, legs together.
3. 03Pull your shoulders down away from your ears, then drive your elbows down close to your sides until your chin clears the bar, chest toward it.
4. 04Lower under control to fully straight arms before starting the next rep.

Common mistakes

• Half reps without straightening the arms at the bottom — return to a full hang every rep.
• Gripping too narrow, straining the wrists and elbows — keep your hands about shoulder-width apart.
• Craning the chin to clear the bar — keep your neck neutral and pull your chest toward the bar.