Chin-Up (Supinated Grip)

PullBarBW

Underhand (supinated) grip vertical pull. Biases the biceps more than the standard pull-up while still heavily recruiting the lats — typically the easiest grip variant to build reps on.

Demo: Athlean-X

Sets

4

Reps

6-10

Rest

1:30

Contraindications

Elbow tendinopathy from excessive biceps loading — rotate with neutral-grip variant.

Setup

Hang from the bar with palms facing you (supinated), hands shoulder-width apart, full dead hang.

Execution

  1. 1Depress shoulder blades before initiating the pull
  2. 2Drive elbows down and back, keeping them close to the torso
  3. 3Pull chin over the bar with a strong biceps contraction
  4. 4Lower under control to a full arm extension

Key cues

  • Elbows brush the ribs on the way up
  • Squeeze the biceps hard at the top
  • Full stretch at the bottom every rep
  • Chest proud, don't cave forward

Common faults

  • Turning it into a half-rep by not fully extending at the bottom
  • Excessive kipping/leg-kicking for momentum
  • Letting elbows flare out wide instead of tracking close to the torso
  • Rushing the eccentric

Tweaks

  • Weighted chin-ups with a dip belt
  • Slow negative-only chin-ups
  • Add an isometric hold at 90 degrees

Regressions

Band-Assisted Pull-UpNegative Pull-Up (Eccentric-Only)

Progressions

Weighted Pull-UpClose-Grip Pull-Up

Muscles

Primary: Latissimus Dorsi, Biceps Brachii

Secondary: Brachialis, Rhomboids, Forearms

Notes

Generally the strongest grip variant for most trainees due to biceps assistance; often the entry point for people chasing their first strict pull-up.

Sources

Attribution: Barbell Medicine / Classical Calisthenics Canon