How To Do Pull-ups and Chin-ups With Proper Technique

Oct 1st, 2007 by Mehdi

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Pull-ups. Image credit: philipmak

Pull-ups & Chin-ups force you to lift your own body-weight. They are the best strength training exercises you can do for upper-body strength & muscle mass. Unfortunately Pull-ups & Chin-ups are hard. Very hard.

If you’re a beginner, chances are you can’t do 1 Pull-up or Chin-up. This article will not only teach you how to do Pull-ups & Chin-ups with proper technique, but also how to get stronger at them so you can do the weighted versions.

What are Pull-ups & Chin-ups? Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar. The difference between Pull-ups & Chin-ups is in the grip:

Pull-ups. Palms facing away. Less biceps, more back. Harder.
Chin-ups. Palms facing you. Work your biceps more. Easier.

Other Pull-up variations include: palms facing each others, thumbless grip, towel Pull-ups, Fat Bar Pull-ups, Mixed Grip Pull-ups, Horizontal Pull-ups, Kipping Pull-ups, etc. This article deals with Pull-ups & Chin-ups.

Pull-ups vs. Chin-ups. Image credit: Susan NYC & Brainy Brimstone

Benefits of Pull-ups & Chin-ups. StrongLifts 5×5 program includes Pull-ups & Chin-ups for the following reasons:

Build Muscle. Pull-ups & Chin-ups force you to lift your own bodyweight. This stresses your body, building the muscles of your arms & back.
Grappling Strength. Pull-ups & Chin-ups help any sport which involves gripping, grappling & pulling, like MMA or Rock Climbing.
Carryover. Get stronger at Pull-ups & Chin-ups and you’ll get stronger on the opposite movements: the Overhead Press & Bench Press.
Shoulder Health. Balancing press exercises like the Bench Press with pull exercises like Barbell Rows & Pull-ups prevents muscle imbalances.

What Do You Need for Pull-ups & Chin-ups? A Power Rack with a Pull-up bar works best. Or a Doorway Pull-up bar. Any surface where you can hang from at arm’s length will do for Pull-ups & Chin-ups.

What if You Can’t Do 1 Pull-up or Chin-up? Whatever method you choose: pull yourself up as if nothing/nobody was helping you. Pull-ups & Chin-ups feel very different without assistance. And always try to beat your previous record.

Chin-ups. Chin-ups are easier than Pull-ups. If you can’t do 1 Pull-up, try Chin-ups. Alternate Chin-ups with Pull-ups when you get stronger.
Resistance Band. Use a flex band to help you one the way up. Mini/light bands for light weights. Average/strong bands for heavier weights.
Ask For Help. Ask someone to grab your side with his hands. Let him help you on the way up by squatting down & pressing up.
Kipping Pull-ups. Swing your hips while pulling yourself up until you get stronger. Check how Jesse Marunde uses his hips on the last reps.
Routine. You can also try this strength training routine to increase your strength on Pull-ups (or Chin-ups).
Use Momentum. Jump up & use momentum. Control yourself on the way down. This one will get you a sore back & arms. You’re warned.

I’m too Heavy For Pull-ups & Chin-ups. Your body-weight is not the problem. Strength is. If you want to get stronger at Pull-ups & Chin-ups, do them more. Here’s Jesse Marunde doing 21 Pull-ups at 310lbs body-weight.

http://www.youtube.com/watch?v=BAUUTwoimpI

Assisted Pull-up Machines & Lat Pulldowns. Stay away from both. If you want to get stronger at Pull-ups & Chin-ups, do Pull-ups & Chin-ups. The strength you build on machines doesn’t convert to Pull-ups & Chin-ups.

No Balance. You don’t have to balance yourself on machines. You’ll lose strength when switching to Pull-ups & Chin-ups: they’re harder.
Mental Factor. You’re using less strength on the Assisted Pull-up Machine because you know the machine is helping you on the way up.

Once again: if you want to get stronger at Pull-ups & Chin-ups, do Pull-ups & Chin-ups. You’re losing time with machines. If you can’t do 1 rep, try the above methods. You’ll be able to do 1 Pull-up/Chin-up within a month.

Weighted Pull-ups (or Chin-ups). Image credit: Beast Skills

Weighted Pull-ups & Chin-ups. Once you can do 10-15 Pull-ups or Chin-ups in a row, add weight to keep the exercise challenging. Here’s how:

Dumbbell Between Legs. Gets you an ab workout too. Doesn’t work once you’re using more than 10-20kg.
Rucksack. Wear a rucksack & put plates in it.
Belt & Chain. What I do. Wear a belt. Suspend plates from a chain, attach the chain to your belt.

Pull-up & Chin-up Technique. Start each rep from a dead hang with straight elbows. Clear the bar with your chin on every rep.

Squeeze The Bar. And put the bar close to your fingers, not in the palm of your hand. It minimize callus formation.
Breathe at The Bottom. It’s easier to breathe at the bottom. Take a big breath before pulling yourself up.
Chest Up. Don’t let your shoulders go forward: it’s unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.
Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you’re pulling yourself up to.
Elbows to The Floor. Drive with your elbows to the floor. This involves your stronger back muscles more.
Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.

Common Errors. Most common error on Pull-ups & Chin-ups is cheating the range of motion by not going low or high enough on each rep.

Not Straightening the Arms. Start from a dead hang with straight elbows, like on the picture above. No partial Pull-ups/Chin-ups.
Shoulders Going Forward. It’s bad posture & bad technique. Lead with your chest up while driving your elbows to the floor.
Using The Hips. Keep your legs inline with your torso, unless you’re doing Kipping Pull-ups.
Chin Over Bar. Nose or forehead against the bar is a partial Pull-up/Chin-up. Chin over bar unless you’re not strong enough yet.

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44 Responses to “How To Do Pull-ups and Chin-ups With Proper Technique”

on 30 Nov 2007 at 1:39 pm1Jared

Would using rings work for pull ups as well? If so, how would pull ups with rings differ from using a bar as far as effectiveness goes?
on 30 Nov 2007 at 2:06 pm2Mehdi

Excellent question Jared. You could do pull-ups with rings, but they will be much harder because you have to balance yourself more. It’s like comparing 1 barbells with 2 dumbbells: more weight with barbells, more stabilizing with dumbbells.
on 01 Dec 2007 at 11:41 am3Jared

Do you think that either one is better than the other?
on 01 Dec 2007 at 12:18 pm4Mehdi

They both have their benefits:
* bar: no stabilizing, more weight can be used
* rings: stabilizing, harder, switch to the bar & that will be easier

I’d say that for abolute strength, a bar is better.
on 01 Dec 2007 at 1:07 pm5Jared

Sorry for all the questions, but I was just reading a debate on angled pull-ups (like the Powertec cage provides) vs pull-ups with a straight bar. Do you have any thoughts on the subject?
on 01 Dec 2007 at 1:54 pm6Mehdi

No problem, feel free to ask Jared. Straight bar all the way.

What was the debate about Jared? (pro’s/con’s)
on 01 Dec 2007 at 3:03 pm7Jared

It was pretty brief and not too much was said about it (though I guess it was more of an argument than a debate), but what was basically said was that angled bars allow for a maximum contraction and that it works your lats a lot better.
on 01 Dec 2007 at 3:19 pm8Mehdi

I assumed it would be something like that.

This is a blog about strength training, not bodybuilding. Get stronger & your lats will get bigger. If you can do chin-ups/pull-ups with 20-30kg attached you’ll have back & lat development. Straight bar all the way.
on 04 Dec 2007 at 4:33 am9Alex

Hey come on, you can’t say that Lat pulldowns have NO carryover, I mean it might not be exactly, but I know they’ve been a decent tool for me. I would say just do them once in a while, but it can be of use.
on 04 Dec 2007 at 8:27 pm10Mehdi

Not the same carryover than pull-ups/chin-ups. You want to get good at pull-ups & chin-ups, you must do pull-ups & chin-ups. Not losing time on other exercises.
on 11 Dec 2007 at 3:52 pm11Craig

Great site Mehdi. It’s hard for me to visualize what Chest Up means.
on 11 Dec 2007 at 4:01 pm12Mehdi

@Craig.

Do something like on this picture: shoulders back & down, shoulderblades trying to touch them, this puts your chest up. Make a big chest, lead with it.
on 16 Dec 2007 at 2:52 pm13Mark

Hi mehdi, when i lead with my chest, my lower back arches on the way up is this ok, or should it be straight. Thanks.
on 16 Dec 2007 at 3:57 pm14Mehdi

It’s not that bad Mark. Squeeze your glutes on the way up, it will minimize arching.
on 26 Dec 2007 at 10:49 pm15Mark

Hi Mehdi im currently training close grip supinated chin ups for better arm development i have worked up to 12kg for 5 reps from a dead hang, however i have read for better development and strength in the arms its better to do close grip pronated pull ups, i still train the row on my workout B, so my back is not overlooked. What are your thoughts on this, thanks.
on 26 Dec 2007 at 11:03 pm16Mehdi

Chin-ups work your biceps more than Pull-ups. This is strength training: get stronger at chin-ups/pull-ups and your arms will get bigger. Use a shoulder-width grip, it allows you to apply the most strength.
on 27 Dec 2007 at 12:48 am17Mark

Tried the shoulder width grip which feels alot more natural. Thanks for the support.
on 27 Dec 2007 at 1:33 am18Mehdi

You’re welcome Mark.
on 12 Jan 2008 at 2:25 pm19joe

hi, just wondering what you think about behind the head pull ups?
on 12 Jan 2008 at 3:03 pm20Mehdi

@Joe
They’re unnecessary.
on 22 Jan 2008 at 10:50 pm21Keel

I run often, in the summer up to 6 miles 4 times a week, but I also do a lot of weighted pull ups/chin ups and dips/push ups… Does all of that running prevent me from making gains? Also, does it make a significant impact on the arm growth to use close grip chin ups?
on 23 Jan 2008 at 11:41 am22Mehdi

@Keel
As long as you recover well (food + sleep) you’ll be ok. Go for a shoulder-width grip as shoulder-width grip as specified in the article, feels best.
on 31 Jan 2008 at 9:45 am23Mycol

Do you think that having a pull up/chin up bar that is too low will effect the outcome of my exercises?
on 31 Jan 2008 at 11:43 am24Mehdi

@Mycol
As long as your body doesn’t touch the floor you’re ok.
on 07 Feb 2008 at 8:07 am25Matthew

as i am doing a pull up or a chinup my legs tend to elevate into almost a siting position. this is hapening because my abs are tightening and pulling up on them it does not happen quickly and i dont think that i am getting any extra momentum out of it. is this hurting my workout and if so how do i stop it.
on 07 Feb 2008 at 11:12 am26Mehdi

@Matthew
You stop it by stop doing it. Stop pulling your legs up, let them hang.
on 07 Feb 2008 at 7:46 pm27JiGGa

Good site Mehdi. I recently bought a doorway chin up bar which should do me fine. Just a quick question: Working to maximum, how many sets should I be doing each day & should i train everyday or allow rest.
on 07 Feb 2008 at 7:59 pm28Mehdi

@JiGGa
Check out this routine for a start.
on 17 Feb 2008 at 6:29 am29daniel

Mehdi,
kinda of random but..

can you tell what navy seals push ups are ,and how they differ from normal push ups

also what are the requirements to be a navy seal?
on 17 Feb 2008 at 1:56 pm30Bluze

Isn’t it better to relax your neck, instead of looking up, to prevent neck pain? Could you comment on this Mehdi?
on 19 Feb 2008 at 4:24 am31Jason

Mehdi,
I was recently watching the 300 workout video and I happened to notice that some of them did their chin ups by thrusting their knees upwards and seemingly getting momentum. I always believed you weren’t supposed to do that. What’s the deal on it? Good or bad and why?

Thanks!
on 24 Feb 2008 at 2:06 am32Justin

Hey, Just a question.
What weight exercises should I also incorporate into my workout. I am all about getting to 20 pull-ups in one sitting. Atm I can do about 5-6. I would only do low weight high reps, is this good/bad/neccessary. I want to do everything I can.
on 02 Mar 2008 at 6:55 pm33Hal von LUebbert

I agree that if you want to increase your number of pullups or chinups (or any other exercise for that matter), do pullups or chinups. “Specificity,” bio-mechanicists, kinesiologists, and the like call it. But to increase strength generally, as well as to assess performance generally (who did the most), one must understand the physics principle of work - weight times distance over time. How much was moved, over what distance, over what time. Work is measured in horsepower (among others). A workout not measured that way is deceptive - you don’t really know what you’ve accomplished (your muscles do, but they won’t - can’t - tell you). In other words, it’s much more complicated than how many or what form. Unless, of course, that’s what you’re trying for. If it’s strength, though, you need to measure horsepower.
on 04 Mar 2008 at 3:38 am34Ed

Last year I finally got to 20-21 and then I am at failure. I typically do pullups and chinups 3 times per week. What moved me from 17 to 20 was warming up by rowing for 4-5 minutes. Now I am stuck on 20. I do pullups with weights and follow much of the advice stated in this article. I need to move to the 25 -30 range.

I have changed the routine to 3×15 and can do 2×15 and 1×12. Any new tips are welcome so I can see 25-30. Thanks
on 06 Mar 2008 at 11:21 pm35Dave

“Here’s Jesse Marunde doing 21 Pull-ups at 310lbs body-weight.”

Technically, using USMC standards, his “21 pull-ups” were, in reality, not one single pull-up.

See, he kipped too much on every one and failed to get his chin over the bar every time. That effort would would actually have scored him a big fat ZERO on a USMC PFT. And failing to complete any one of the three events to the minimum standard would be a failure for the whole event.

You really shouldn’t use that guy as an example of how pull-ups are done. He sucks at them.
on 26 Mar 2008 at 7:14 am36anir

will it help in height
on 01 Apr 2008 at 1:55 am37Melissa

Mehdi

I have 2 boys 11, and 9, who are in the young marines program. They are having trouble with chin ups and push ups. They try and try but havent succeeded at doing one properly yet. We have 4 weeks to be able to do 10 chin ups and 12 push ups. We live in a remote area with no access to a gym or playground. Any advice to help them get where they need to be?
on 04 Apr 2008 at 5:30 am38Joyce

Hey Melissa, why don’t you look for some trees to pull up on?
Here’s a strategy:
When starting pull ups many rock climbing friends recommend practicing negatives (the controlled motion down after the top of a pull up, the more controlled and slow the better) until you can do pull ups. try having your kids do some through the day without getting sore so they can practice every day. Maybe at the end of a week or two you can check their progress by having them try doing chin ups or as many negatives as they can at once, then continue doing them throughout the day again.
same strategy with push ups, don’t let them get sore. You can have them start doing push ups with their hands higher off the ground and have them work their way down until they can do them on the floor.
No worries, at that age whatever comes naturally for your kids is probably the best way.
on 27 Apr 2008 at 9:33 am39Dupree

Hey how you doing people who made this site? Good, I hope. I just had a few questions that i was hoping you could answer, because you seem to know alot on this subject (pullups/chinups etc.). I was curious to know wether i could always continue and always do then pullups/chinups *without* adding weight, just my bodyweight and still get benefits/stronger/bigger? Because i don’t have any weight belts and stuff, and actually wouldn’t want to. I also wanted to ask just how good or what are the primary muscles worked doing palms facing each other (pullups?) because they feel good and are quite hard too, and any recommendations on how closed or open i should be would be welcome! Well that’s it for now, I really hope you could answer these questions! Dupree.
on 06 May 2008 at 9:52 am40rajeev

hi
iam from india am 16 years old my height is 5 feet 6 inch
i want to know that by doing pull up can i increase my height
on 07 May 2008 at 4:49 pm41TheSin

Pullups and chinsups are the best 2 upper body pulling excercises and pushups and dips the best pushing.

If you stick at them and keep building up you will get super strong and have a great back, shoulders, chest and arms. All my mates don’t believe that i don’t touch weights and are jealous of my huge lean v-shape.

They also help work the core and especially holds on the pushups, and can’t you feel the squeeze on pullups?

I had my friend an arm wrestle who is super strong( he thinks so) and weights 24 stone+, me just 10stone 7lb and i kept beating him. Thin lean muscle with super strong upper body!!
on 07 May 2008 at 4:54 pm42TheSin

Also, remember to do fast explosive positives and slow negatives to really work yourself, without using momentum or swinging.
on 07 May 2008 at 6:27 pm43Stringy

re: Hal von LUebbert (work, power, etc)
If we’re going to quote physics, let’s get it right:
Work = force x distance. Same thing as energy. Measured in Joules, BTU, calories, etc.
Power = work / time (ie force x distance / time). Measured in watts, horsepower, etc.
on 13 May 2008 at 2:03 pm44Matt

Each time I do pull ups on the free bar (either biceps or back) I get a tense pain in the back of my head. The pain happens when I reach the top and makes me stop the exercise, and I feel a bit like my head has been clamped! The pain wears off, but I get a niggling ache for a few days afterwards.

I used to do pull ups about a year ago without this issue, but this is the only exercise I get this problem with.

I know I hate pull ups, but I’m currently doing pull downs, which I do prefer.

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