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TIERS

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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Explore/Back

Chin-Up

BodyweightCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats, Biceps

Also forearms

You need

Pull-up bar

Assisted pull-up / dip setup →Pull-up bar setup →
How to do itPicture · 3 steps
  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
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 76
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%3/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

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

Takes

None yet
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