Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Back

Chin-Up

BodyweightCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats, Biceps

Also forearms

You need

Pull-up bar

Also works on the assisted pull-up / dip

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Palms facing you, shoulder width
  2. 2Full hang at the bottom
  3. 3Pull your chest toward the bar

Most common mistake

Craning the neck to get the chin over.

Watch a demo
A
For back
#17 of 40
See the full list →
Research
76
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 76
Target tensionStrong
Loaded stretchExcellent
ProgressionGood
Low costStrong

An excellent stretch with the biceps helping, but you’re limited to bodyweight until you can add load.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • AWeighted Pull-UpBodyweight

Takes

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needed to post
280