Spreading Love For Chin-ups
Chin-ups (or pull-ups) might be the most valuable upper body exercise on earth. A chin-up targets the muscles of the upper back (the lats and the rhomboids), the posterior deltoids (back of the shoulder), the biceps, the forearms, and, if you aren’t using assistance, the abdomen. In short, chin-ups target a lot of muscle tissue and thus are effective for increasing metabolic rate, “dumping” glycogen (and improving insulin sensitivity), and, of course, increasing lean muscle mass. For anyone interested in strength training, muscle building, or functional fitness, chin-ups remain one of the most effective compound movements available. Personally, if I could only do two strength training exercises for the rest of my life, I think I would choose leg press and chin-ups.
To be clear, exercises such as pulldowns or seated rows also effectively target these muscles—so if you don’t like chin-ups (who can blame you) or don’t have access to a chin-up apparatus, a pull-down or seated row will always suffice. These upper body pulling exercises are excellent alternatives for improving back strength, lat development, and overall upper body muscle growth. You aren’t technically missing out on anything if you don’t perform chin-ups.
If you are interested in growing your love-hate relationship with chin-ups, consider integrating these chin-up variations. These progressions are ideal for improving chin-up strength, increasing pull-up performance, and building confidence with bodyweight training.
Negative-only chin-ups. Start at the top position of the chin-up (standing on the apparatus, a stool, or a chair), deftly step off of the apparatus, and lower yourself for a 10-second count. This is a great alternative if you aren’t strong enough to perform a traditional chin-up with your body weight. The “negative,” or eccentric contraction, makes this exercise especially valuable—it turns out that the lowering portion of the chin-up is much more valuable than the lifting/pulling (aim for 6–8 reps). This is a theme in all four of these variations and is especially effective for eccentric strength training and improving pull-up progressions.
60-second negative chin-up. Start at the top position and lower for 60 seconds. Evenly pace the 60 seconds over the course of the entire range of motion. It might feel like you are just holding, but you should slowly be creeping down—with 5-second updates provided by a supervisor to keep you on pace (1 total rep). This variation is useful for increasing time under tension, a key variable for hypertrophy training.
30-30-30 chin-up. Start at the top position and lower for 30 seconds until your arms are straight; then pull yourself up slowly over a 30-second period; pause on the top for just a second; then lower yourself again for 30 seconds (90 seconds total; 1.5 total reps). This is an advanced chin-up workout that challenges muscular endurance and total-body control.
60-60 chin-up. Start in a hanging position with the arms straight. Pull yourself up incredibly slowly over a 60-second period; pause briefly on top; lower yourself for 60 seconds. Again, with 5–10 second updates so you can pace the 60 seconds evenly. A 60-60 chin-up requires incredible mental focus and is one of the most demanding bodyweight strength exercises available (2 minutes total; 1 total rep).
A couple of notes:
Most of these are best performed with assistance from a machine (if you are unusually strong, you can use bodyweight). Assisted chin-ups are highly effective for beginners learning proper chin-up form and developing upper body strength.
Very few humans on the planet can perform a bodyweight 60-60 chin-up.
