Pull Ups vs Chin Ups: The Ultimate Comparison

Confused between pull-ups and chin-ups? Whether you are a beginner or an intermediate lifter, it is important to understand some of the key differences between the chin-up and the pull-up.

Both exercises target the same muscle groups but with subtle differences in technique and grip.

Get ready to learn the key difference between the two and tone your biceps and back with classic exercises.

Let’s see which exercise will be the ultimate upper body workout: chin-ups or pull-ups.

What Are Chin-Ups and Pull-Ups

Chin-ups and pull-ups are often used interchangeably, but they have some differences.

Both Chin-ups and pull-ups target the upper body, specifically the back muscles such as latissimus dorsi, trapezius, rhomboids and shoulders, and arms.

They are both performed using a pull-up bar; the main difference between the two exercises is the grip used.

• A chin up is an exercise where the palms facing towards the body (underhand or supinated grip) while gripping the bar. This grip targets the biceps more than the back and shoulders.
• A pull up is an exercise where the palms facing away from the body (overhand or pronated grip) while gripping the bar. This grip targets the back and shoulders more than the biceps.

Muscle Worked During Chin-Ups

Chin-ups primarily work the biceps but also involve several other muscle groups in the upper body.

• The main muscles worked during chin-ups are the biceps, brachialis, Brachioradialis and Latissimus dorsi
• Other Secondary and synergist muscles worked during chin-ups are the rear deltoid, rhomboids, Levator Scapulae, Trapezius muscle groups, pectoralis major, erector spinae, Infraspinatus

Muscle Worked During Pull-Ups

Pull-ups primarily work the back but also involve many other muscle groups in the upper body.

• The main muscle that works during pull-ups is the latissimus dorsi.
• Other secondary and synergist muscles worked during pull-ups are the biceps, brachialis, Brachioradialis, Rear deltoid, rhomboids, Levator Scapulae, Trapezius muscle groups, Pectoralis Major, erector spinae, and Infraspinatus.

Compared to a chin-up, pull-ups better engage the lower trapezius muscles.

In one of the study, electromyographic (EMG) activation of back, shoulder, arm, and abdominal musculature measured and expressed as a percentage of maximum voluntary isometric contraction (MVIC) during a pull-up, chin-up, or rotational exercise with Perfect Pull-up twisting handles.

The muscles are:

• External oblique (EO)
• Erector spinae (ES)
• Pectoralis major (PM)
• Lower trapezius (LT)
• Infraspinatus (ISP)
• Biceps brachii (BB)
• Latissimus dorsi (LD)

The authors observed that the biceps brachii and pec major were more active during the chin-up than the pull-up, whereas the back and lower traps were more active during the pull-up.

Note: In this study, the difference in muscle activation between chin-ups and pull-ups is surprisingly small.

Another useful paper to look at for assessing the muscles worked in the chin-up and pull-up is the Electromyographic analysis of muscle activation during pull-up variations.

How To Do Chin-Up

1. Grip the pull-up bar with your palms facing you (underhand grip).
2. Your hands should be shoulder-width apart, and your thumbs should be wrapped around the bar.
3. Hang from the bar with your arms extended and shoulders pulled down and back.
4. Engage your core and keep your body straight from your head to your heels.
5. Pull your body up towards the bar by flexing your elbows and bringing your chest towards the bar.
6. Once your chin is above the bar, hold for a moment and lower yourself slowly.

How To Do Pull-Up

1. Grip the pull-up bar with your palms facing away from you and your hands slightly wider than your shoulders.
2. Engage your core and keep your body straight from your head to your heels.
3. Pull your shoulder blades down and back, sticking out your chest.
4. Use only your arms and upper body to pull your body towards the bar.
5. Keep your elbows close to your body as you pull yourself up.
6. Once your chin is above the bar, hold for a moment and lower yourself slowly. Repeat.

Know More: 15 Best Bodyweight Back Workout: Beginner to Advanced

Tips and Techniques For Doing Chin and Pull-Ups

1. Grip the bar firmly, but not too tightly to avoid straining your hands and wrists.
2. Keep your shoulders pulled down and back, and avoid shrugging them up to your ears.
3. Keep your body straight from your head to your heels, and avoid swinging.
4. Keep your elbows close to your body, and avoid flaring them out to the sides.
5. Use a slow and controlled motion when performing the exercise.
6. Always warm up your muscles before performing chin-ups or pull-ups to avoid injury.
7. Start with fewer reps and work your way up. To target different muscle groups, incorporate other upper body exercises into your workout routine.
8. Try to Incorporate different variations of chin-ups and pull-ups, such as wide grip, close grip, or neutral grip, to target various muscle groups and avoid hitting a plateau.
9. If you are struggling with pull-ups or chin-ups, you can use an assisted pull-up machine or resistance band or have a partner hold your legs while you perform the exercise.

Pull-ups vs. Chin-ups: Which Variation is Right for You?

A study has shown that pull-ups and chin-ups are both effective exercises for building upper body strength. However, some key differences between the two exercises may make one variation more suitable for you than the other.

1. Difficulty

Chin-ups are generally be slightly easier than pull-ups. This is because the supinated grip used in chin-ups allows for more bicep activation, which can help offset the weight of your body.

Pull-ups, on the other hand, require more latissimus dorsi activation and are, therefore, more difficult for many people.

The wider pronated grip of pull-ups also provides less mechanical advantage than the narrow supinated chin-up grip.

2. Effectiveness

Both pull-ups and chin-ups are effective for building upper body strength.

• Pull-ups may be a better choice for people specifically looking to target their lats.
• Chin-ups, on the other hand, may be a better choice for people who are looking to build their biceps.

3. Best Option For You

The best way to determine which option is best for you is to try both and see which one you like better.

If you are new to pull-ups or chin-ups, starting with a modified version, such as a negative pull-up or a band-assisted chin-up is a good idea. This will help you build strength and technique before you attempt a full pull-up or chin-up.

Benefits of Doing Chin-Ups and Pull-Ups

• They are excellent for building a bigger and stronger back (latissimus dorsi, trapezius, rhomboids), biceps, forearms, and shoulders.
• Chin-ups focus on the biceps, and pull-ups help build muscle mass and increase strength in the back and biceps.
• Regularly performing chin-ups can help improve grip strength, which can carry over to other exercises and activities.
• Strengthen the muscles that support your spine and counteract the effects of hunching over.
• When performed correctly, they help to strengthen the rotator cuff and improve shoulder stability and mobility.
• Develops proprioception and kinesthetic awareness.
• Chin-ups improve upper-body strength by working several muscle groups, including the back, shoulders, and arms.
• It is a compound exercise that requires a lot of energy and effort, which can improve cardiovascular fitness and endurance.
• Chin-ups can be done with a pull-up bar, which can be installed at home, in a gym, or even in a playground. This makes them convenient and accessible.

Chin up and Pull up Variations and Modifications

Once you’ve mastered the chin-up and pull-up, you can do more variations matching your strength goals.

Here are some great chin-up and pull-up variations to help you build strength, power, and muscle.

1. Band Assisted Chin-ups and Pull-ups

Band-assisted chin-ups and pull-ups are variations that use a resistance band to assist in the exercise.

This variation can be helpful for beginners or those looking to increase the number of reps they can perform.

It can also be used to progress towards unassisted chin-ups and pull-ups.

The amount of assistance can be adjusted by using a band with different resistances or by changing the band’s position.

2. Wide Grip Pull-Ups

During wide-grip pull-ups, the hands are positioned wider than shoulder-width apart on the bar.

This grip variation allows for a greater range of motion and increased muscle activation in the upper back and lats.

It also helps to improve grip strength and work on the back muscles.

3. Close Grip Pull-ups

When performing Close grip pull-ups, the hands are placed closer than shoulder-width apart on the bar.

This grip variation increases the activation of the biceps and forearms, and can help to improve grip strength.

It can also be used to vary your exercise routine and target different muscle groups.

It’s important to use proper form and not to grip too close to avoid unnecessary stress on the wrist.

4. Neutral Grip pull-ups/chin-up

In neutral-grip pull-ups, the hands are positioned with a parallel grip (palms facing each other) on the bar or a parallel bar.

This grip variation puts less stress on the shoulder, and also works on the biceps and forearms.

A neutral grip pull/chin-up variation can be useful for those with shoulder injuries or pain, as it is less stressful on the shoulder joint.

5. Mixed-grip pull-ups and Chin Up

In this variation, one hand is positioned with an overhand grip (palms facing away from the body) on the bar, and the other hand is positioned with an underhand grip (palms facing towards the body).

However, due to the asymmetrical nature of the exercise, it can put extra stress on the shoulder.

It is important to be careful with the form and not to overdo it.

6. Weighted Pull-ups and Chin-up

In weighted pull-ups and chin-ups, additional weight is added to the body during the pull-up, typically in the form of a weight belt or a dumbbell held between the legs.

The added weight increases the resistance and the difficulty of the exercise.

It’s a great way to progress from bodyweight pull-ups and chin-ups and to increase the intensity of the workout.

It’s also important to have a strong base of bodyweight pull-ups before attempting this variation.

7. L Sit Chin Up & pull-ups

In this variation, the individual performs a pull-up while maintaining an L-sit position (legs extended out in front of the body at a 90-degree angle).

It’s a challenging exercise that can help to increase core strength, stability and upper body strength.

It’s also a great way to progress from traditional pull-ups and chin-ups.

8. Hockey Grip Chin Ups

Hockey-grip chin-ups are similar to close-grip ones but have a more specific grip.

In this variation, the hands are positioned with a narrow grip, mimicking the grip of a hockey stick, with the palms facing away from the body.

It emphasizes the biceps and forearms more than the back. It can also be a great way to improve grip strength and endurance.

9. Chin Up and Pull-Ups Negatives

Negative Chin-ups, also known as “eccentric chin-ups”, are a variation of chin-ups that focus on the eccentric (lowering) portion of the movement.

In this variation, the individual uses a step or a partner to help them jump or lift themselves to the top position of the chin-up or pull and then slowly lower themselves down over several seconds.

This can be a great way to increase muscle activation and strength in the upper back, lats, and biceps, as the eccentric portion of the movement typically places the muscle under the most tension.

Additionally, since the negative portion is slower, it creates more time under tension, and can be more effective for muscle growth.

10. Archer Pull up

Think of an archer pull-up, almost like a self-assisted one-arm pull-up. It’s a great way to dramatically increase the intensity of a standard pull-up without the need to add weight.

This variation requires stability and balance, making it challenging for the core and upper body.

Note: It is recommended that you master the basics of chin-ups and pull-ups before attempting the advanced variations.

FAQs

Chin-up works what muscles

Chin-ups primarily work the biceps brachii, latissimus dorsi, and brachialis muscles. They secondarily work the forearm flexors, trapezius, rhomboids, posterior deltoids, and core muscles.

Pull-up works what muscles.

Pull-ups primarily work the latissimus dorsi, trapezius, and rhomboid muscles in the back. They also engage the biceps brachii, brachialis, and rear deltoids as secondary movers.

The pronated grip strengthens the back and shoulders more than chin-ups. It also works the core and forearm muscles.

Chin-ups vs pull-ups: which are harder

Puff-ups are considered to be harder than chin-ups. This is because pull-ups primarily target the back muscles, which are often weaker than the biceps.

Additionally, the hand position during pull-ups weakens the biceps’ mechanical position, making the movement more challenging.

Also, the grip during pull-ups is more challenging as the palms face away from the body, which requires more grip strength.

However, this does not mean that chin-ups are easy. They’re still a challenging exercise that requires upper body strength, core stability, and proper form.

What’s better, chin-ups or pull-ups

Both chin-ups and pull-ups are excellent exercises for building upper body strength and muscle mass.

• Chin-ups target the biceps, shoulders, and back muscles and also work the core and forearms as stabilizing muscles.
• On the other hand, pull-ups target the back muscles (lats, upper back) and engage the shoulders, biceps, forearms, and core.

Are chin-ups and pull-ups the same thing?

No, chin-ups and pull-ups are not the same thing.

Chin-ups involve gripping the pull-up bar with the palms facing toward you, while pull-ups involve gripping the pull-up bar with the palms facing away from you.

The hand position during chin-ups allows the biceps to work in a stronger mechanical position, making the movement less challenging than pull-ups.

References

• James W Youdas  Collier L Amundson, Kyle S Cicero, Justin J Hahn, David T Harezlak, John H Hollman: Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise. J Strength Cond Res 2010 Dec.
• Dickie JA, Faulkner JA, Barnes MJ, Lark SD. Electromyographic analysis of muscle activation during pull-up variations. J Electromyogr Kinesiol. 2017 Feb

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.