How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Chin-up
Supinated pull. Easier for most, more biceps.
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Biceps · Back · Bodyweight
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3–5 × 4–10.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Underhand, shoulder-width, same hang-to-chin standard.
Cues
- Elbows in
- Don’t stop at the nose
- Lower fully
Common mistakes
- Partial top-half only
- Kipping
- Grip too wide
Home swap
Negative chin-ups
