Back · Intermediate

Chin-Up

Lats · also Biceps

Equipment: Pull-Up Bar

How to do it

• Grip the bar palms facing you, about shoulder-width
• Hang fully, then pull your shoulders down and back
• Brace your core, legs still, body in one vertical line
• Drive elbows down toward your ribs until chin clears the bar
• Lower slowly to a full hang without swinging

Common mistake

✕ SWINGING / KIPPING → ✓ BRACE CORE · BODY STILL

Starting point: 3 sets × 5–8 reps, 120s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, health.clevelandclinic.org, nasm.org.