Chin Up vs. Pull Up: Which Upper Body Exercise Is Better

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At first glance, chin-ups and pull-ups might look the same. Both exercises challenge you to hang from a horizontal bar while lifting and lowering yourself. And they have many shared benefits. Chin-ups and pull-ups engage and strengthen upper body muscles, including the following:

• Biceps in the upper arms

• Rhomboids, latissimus dorsi (lats), and trapezius muscles (traps) in the back

• Deltoids in the shoulders

• Pectorals in the chest

You also engage core muscles -- such as the abdominals and obliques -- to keep your body stable during chin-ups and pull-ups. Both of these functional movements work hand and forearm muscles, which can improve grip strength. A firm grip is crucial for everyday activities and sports. And it may even be a sign of overall strength and health.

So which resistance exercise is better? Learn the main differences between chin-ups and pull-ups to find out.

What are the key differences between chin-ups vs pull-ups?

The following differences between chin-ups and pull-ups set these two body-weight exercises apart.

Grip position

The main difference between chin-ups and pull-ups is the hand position on the overhead bar. Chin-ups require an underhand (supinated) grip, with your palms facing your body. Pull-ups use an overhand (pronated) grip, with your palms facing away from your body.

The hand spacing is also slightly different for each exercise. Typically, chin-ups use a narrower grip, with your hands about shoulder-width apart. With pull-ups, your hands should be a little wider than shoulder-width apart. But as long as you do both moves safely and comfortably, you can adjust your hand spacing.

Muscle activation

Despite their shared benefits, chin-ups and pull-ups may activate muscles differently. This is because you use different hand grips for each exercise. The underhand grip in a chin-up helps you use your chest muscles and biceps in lifting. The wide overhand grip in a pull-up may better engage back muscles -- such as the trapezius and latissimus dorsi.

A small study showed that both exercises strengthen the back, chest, arm, and shoulder muscles. But chin-ups activated biceps and pectoral muscles more than pull-ups. And pull-ups activated the lower trapezius in the mid-back more than chin-ups.

Exercise intensity

Both body-weight exercises are challenging. But some people might find chin-ups easier than pull-ups. Using your biceps during a chin-up can make it easier to lift your body weight. The overhand grip in a pull-up targets back and shoulder muscles you might not use as much in your daily life.

What is the proper way to do a chin-up and a pull-up?

You need a stable pull-up bar or squat rack to support your full body weight for either exercise. The bar should be high enough to hang from it with your arms extended. And your feet shouldn't touch the floor.

Make sure to go through a full range of motion while doing chin-ups and pull-ups. People tend to lower themselves only partway down during either exercise. This limits the full range of motion - and the benefits. You can maximize the benefits of these exercises by doing them slowly and with control.

How to do a chin-up

You can do chin-ups safely and effectively with the right form.

Here are the steps for how to do a chin-up.

• Step 1: Place a step or box under the bar if it's easier to reach it without jumping.

• Step 2: Hold the bar using an underhand grip with your palms facing your body. Your hands should be shoulder-width apart.

• Step 3: Hang from the bar with your arms fully extended and your feet off the floor. This is called a dead hang. Bend your knees and cross your feet behind you if the bar is too low for your height.

• Step 4: Draw your belly button toward your spine to engage your core. This will help keep your body stable while you hang from the bar.

• Step 5: Squeeze your shoulder blades together to keep your shoulders down and back.

• Step 6: Bend your elbows as you pull your chest toward the bar.

• Step 7: Raise your body until your chin is at or above the bar (or go as high as you can).

• Step 8: Pause. Squeeze your biceps, shoulders, and back muscles to maintain your form.

• Step 9: Slowly lower your body back down until you are in the dead hang position. Remember, your arms should be fully extended in this position.

• Step 10: Pause in the dead hang for 2-3 seconds. This pause helps ensure you aren't using momentum or limiting your range of motion.

• Step 11: Complete the desired number of reps.

How to do a pull-up

Here are the steps for how to do a pull-up.

• Step 1: Stand under the bar with your feet shoulder-width apart. You can stand on a step or box to avoid jumping to reach the bar.

• Step 2: Grab the bar using an overhand grip with your palms facing away from you. Your hands should be slightly wider than shoulder-width apart. Your shoulders should be down and back away from your ears.

• Step 3: Hang from the bar with your arms fully extended (dead hang). Bend your knees and cross your feet behind you if the bar is too low for your height.

• Step 4: Tighten your abs to engage your core. This will reduce swinging while you hang from the bar.

• Step 5: Squeeze your shoulder blades together to engage your lats and pull your chest towards the bar. Imagine driving your elbows down to the floor as you bend them.

• Step 6: Keep pulling up until your head and neck clear the bar (or go as high as you can). Don't swing your legs or use momentum for the movement.

• Step 7: Pause at the top of the pull-up. Then, slowly lower your body with control. Resist the pull of gravity.

• Step 8: Complete the desired number of reps.

Which exercise is better?

There isn't a clear winner in the chin-ups versus pull-ups debate. Both of these body-weight exercises can help you build upper body strength and endurance. Those benefits can lead to better functional strength and athletic performance.

Choosing between the exercises depends on your current fitness level and goals. Chin-ups may be better if you strength train regularly and want to work on your bicep and chest muscles. Pull-ups may be better if you're ready for more advanced body-weight exercises and want to strengthen your back, especially the lats and traps. You can also incorporate both into your strength training routine.

Beginners will likely find that chin-ups and pull-ups are too challenging. Both require a lot of upper body strength. Other exercises can help you strengthen your muscles in order to build up to chin-ups and pull-ups, such as:

• Lat pull-downs

• Dead hangs

• Dumbbell or barbell bicep curls

• Farmer's carries

• Good mornings

• Supermans

• Bent-over rows

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