Why not both?

If you are unsure if you should add pull-ups or chin-ups to your routine, I have good news for you.

You can’t go wrong!

Both exercises are great for upper body strength and development. And you don’t necessarily have to choose between the two. You can do them both.

Let’s start by looking at the benefits of each.

Pull-Ups

Most typically consider the pull the more difficult of the two exercises.

The pull-up involves using a pronated grip in which your palms face away from you. A standard pull-up involves using a grip that is slightly wider than shoulder-width.

Benefits of the Pull-Up

• A larger, stronger back. The pull-up requires the activation of your entire back to stabilize and pull your body upward. This includes the outer fibers of the latissimus dorsi needed to develop the wings look of a muscular back.
• Arm development. The pull-up requires secondary support from your forearms, biceps, and shoulders that make it one of the best all-around upper body exercises.
• Improved posture. Strengthening your back can counter the effects of poor posture.
• Easy Access. If you don’t have a lot of equipment, the pull-up is a great bodyweight workout that can be done in any neighborhood park. Door frame pull-up bars are also affordable options.

How to Do a Pull-Up

Though the pull-up looks simple enough, there are a few techniques you will want to make sure you include to get the most out of the exercise.

• Stand facing the bar. Raise your arms above your head. If you are tall enough, grab the bar, if not you may need to jump or use something to step on to reach the bar. Use a pronated grip by wrapping your fingers around the bar with your palms facing away from you. Wrap your thumb around your fingers. Allow yourself to hang from the bar. If your feet touch the ground, you will need to bend your legs.
• Keep your eyes up toward the bar. This will help to keep your spine aligned and prevent you from hitting your head/chin on the bar as you explode upward.
• Pull upward until your chin is above the bar. When pulling, imagine pulling the bar to your chest.
• Keep your core tight, this will help prevent swinging like a pendulum as you raise and lower yourself.
• Lower yourself in a controlled fashion to full extension of your arms.
• Repeat.

Chin Ups

The chin-up is similar to the pull-up but it requires a different grip and emphasizes a different part of the back as well as the biceps.

If you are just starting out and have trouble completing a pull-up, the chin-up might be a more suitable exercise.

Benefits of Chin-Ups

• Upper arm development including biceps and posterior deltoids.
• Develop the lower muscle fibers of the latissimus dorsi to give your back that wide look even from the front.
• Forearm and grip strength.

How to do a Chin-Up

• Stand beneath the bar. Grab a bench or step stool if you cannot reach the bar standing below it. Grip the bar slightly beyond shoulder width with your palms facing you (supinated grip).
• Allow yourself to hang from the bar with your arms fully extended. If your feet touch, bend your legs.
• Keep your eyes up toward the bar. This will help to keep your spine aligned and prevent you from hitting your head/chin on the bar as you explode upward.
• Pull upward until your chin is above the bar. When pulling, imagine pulling your chest to the bar.
• Keep your core tight, this will help prevent swinging like a pendulum as you raise and lower yourself.
• Keep your elbows parallel in front of you. If it helps imagine trying to drive your elbows downward into the ground.
• Lower yourself in a controlled fashion to the full extension of your arms.
• Repeat.

Chin-Ups and pull-Ups are both great options to include in your back workout. Since chin-ups focus more on your upper arms while also hitting your back it can be useful to include alternating workouts for more upper body development than pull-ups alone.

Either way, you can’t go wrong with including one or both of these exercises in your strength, endurance, or mass-building routine.

Work to increase your number of reps week after week. If you can do 3-4 sets of ten, consider adding weight to your pull-up/chin-up with a weight belt or weight vest.