Muscle Worked

Upper Back, Trapezius, Arms


  • Use a bench or step to take hold of the bar properly.
  • Hands should be slightly wider apart than your shoulders.
  • Legs can be crossed so that they do not swing.
  • Pull yourself up in the line with the bar, so that your head is in front of the bar.
  • Beginners can start chin-up with a narrow grip and lifting up towards the chest.


  • Keep your back straight throughout the range of motion.