Chin-up: the underhand pull and why it is easier

How it differs from a pull-up

• More biceps involvement. The supinated grip puts the biceps in a stronger position, which is the main reason chin-ups feel easier.
• Similar lat involvement. Both grips work the lats heavily — the popular claim that pull-ups are far superior for lats overstates the difference.
• Often more comfortable for the shoulders, particularly for people who find overhand hanging uncomfortable.
• Usually 1–3 more reps than a pull-up at the same bodyweight.
• Can be harder on the elbows for some people, especially at high volume.

Neither is the "real" version. Rotate between chin-ups, pull-ups and neutral grip across training blocks — see pull-up.

Technique

1. Underhand grip, roughly shoulder width. Narrower than a pull-up grip.
2. Full hang with the shoulder blades engaged rather than passively shrugged.
3. Brace the trunk, squeeze the glutes, legs together.
4. Pull the elbows down toward your ribs, chest rising toward the bar.
5. Chin clears the bar — not the neck, not the nose.
6. Slight lean back is natural and desirable.
7. Lower under control to a full hang.

Faults and fixes

• Kipping or swinging. Slow down, reduce the reps.
• Partial range. Full hang at the bottom, chin over the bar at the top.
• Shoulders shrugged at the start. Engage the shoulder blades before pulling.
• Grip too wide. An underhand grip much wider than shoulder width puts the wrists and elbows in an awkward position.
• Curling with the arms only. Think elbows down and chest up.
• Legs kicking. Squeeze the glutes and keep them still.

Programming

• If you can do 1–5: multiple sets of 1–3, several times a week. Use negatives to build up — see pull-up.
• If you can do 6–12: 3–4 sets of 5–10.
• If you can do 12+: add weight and work in the 5–8 range.
• Two to four times a week is well tolerated.
• They count as biceps work. If you do chin-ups regularly, you need less direct curling than you might think.
• Rotate grips across blocks to spread the load on the elbows.

Common questions

Why are chin-ups easier than pull-ups?

The supinated grip lets the biceps contribute more.

Do chin-ups work the lats?

Yes, heavily — comparably to pull-ups.

Are they enough for biceps?

They are substantial biceps work. Adding some direct curling is optional rather than essential.

Why do my elbows hurt?

Common with high chin-up volume. Switch to neutral grip and reduce volume.

How wide should my grip be?

Roughly shoulder width. Much wider is uncomfortable with an underhand grip.

Chin-ups or pull-ups?

Both, rotated. Whichever lets you do more quality reps is productive.

Should I do them every day?

Two to four times a week is plenty and recovers well.

The practical version

• Underhand grip at roughly shoulder width — narrower than a pull-up.
• Full hang with shoulder blades engaged, chin clears the bar at the top.
• Pull the elbows down and the chest up, not the hands.
• Expect 1-3 more reps than pull-ups; the biceps contribute more.
• Switch to a neutral grip if the inside of your elbow complains.
• Rotate grips across training blocks rather than picking one forever.