How to Get Better at Pull-ups and Chin Ups.

Lat pulldowns are the poor man’s pull-up. Sure, they let you stack plates and pretend you’re building a back like a gorilla, but they don’t recruit anywhere near the muscle fibres that hauling your own bodyweight over a bar does. If you want a big, strong upper body, you need to master the classics: the pull-up and the chin-up.

What’s the Difference?

Chin-ups use an underhand (supinated) grip, hands about shoulder-width. They still work your back but bring your biceps in more, making them slightly easier for most people.

Pull-ups use an overhand (pronated) grip, hands slightly wider than shoulder-width. They target your upper back and lats more intensely and are generally harder.

If you Can’t do Either Yet

If you want to nail your first pull-up, focus on keeping your chest up and shoulders back as you pull. Think about driving your elbows down to your ribs rather than just yanking with your arms. This cues your lats to fire properly, giving you the power to get your chin over the bar without flailing like a fish on a hook.

If you’re aiming for your first chin-up, the principle’s the same, but you’ll feel your biceps working harder thanks to the underhand grip. Still, don’t turn it into an arm curl. Keep your torso tight, engage your back, and pull your chest up to the bar with control. Once you’ve nailed chin-ups, you’ll find pull-ups become easier too – and your biceps will look like they’ve been carved out of timber.

If You Want to do More

First, write down your personal record – the max number of pull-ups or chinseast you can do with decent form. Next session, take half that number and do four sets. So if your PR is 10, you’ll do 4 sets of 5 reps. Each week, add one rep to each set. In Week 3, return to half your PR but add 2kg with a belt or dumbbell between your feet. Here’s the plan:

Week 1 — 4 x half PRWeek 2 — 4 x half PR + 1 repWeek 3 — 4 x half PR with 2kgWeek 4 — 4 x half PR + 1 rep with 2kgWeek 5 — 4 x half PR with 5kgWeek 6 — 4 x half PR + 1 rep with 5kgWeek 7 — 4 x half PR with 7kgWeek 8 — 4 x half PR + 1 rep with 7kgWeek 9 — Retest your max

Beast Mode: If you want to add serious weight to your pull-ups

Find the heaviest weight that lets you do five clean reps. That’s your baseline. Each week, work up to a heavy set at a percentage of this total (bodyweight plus external load). Warm up with lighter sets until you hit the day’s percentage. If the calculated load is less than your bodyweight, just use bodyweight.

Week 1 — 70% x as many reps as possible (AMAP)Week 2 — 80% x AMAPWeek 3 — 90% x AMAP

After Week 3, bump each percentage up by 1-2kg. Run this cycle for 12 weeks, then take an easy week (just a few sets of bodyweight pull-ups). The following week, test your new heavy set of five.

FAQ: Pull-Ups vs Chin-Ups

What’s the difference between a pull-up and a chin-up?Pull-ups use an overhand grip and target your upper back and lats more. Chin-ups use an underhand grip, bringing your biceps into play and making the movement slightly easier for most people.

Which is better, pull-ups or chin-ups?Neither is better overall – it depends on your goal. Pull-ups build wider lats and a strong back, while chin-ups hit your biceps harder and are great for arm development. For a balanced upper body, train both.

Why can I do chin-ups but not pull-ups?Chin-ups use your biceps more, giving you extra pulling power. Pull-ups rely more on your back muscles, which may be weaker if you haven’t trained them specifically.

How can I get my first pull-up or chin-up?Start with iso-eccentric holds. Jump to the top position and hold for five seconds, then lower yourself over five seconds. Build up to 10 reps like this to develop the strength for a full pull-up or chin-up.

Are chin-ups cheating?No – they’re a legit exercise. They just use different muscles. Think of chin-ups as a bicep-heavy cousin to the pull-up, not a cheat move.

How many pull-ups should I be able to do?That depends on your training history. For men, 8-10 strict pull-ups is a solid benchmark. For women, 3-5 is strong. But don’t get caught up in numbers – focus on form and progression.

Can I do pull-ups every day?If you’re a beginner, no – your muscles and tendons need recovery. Aim for 2-3 times per week. Advanced trainees sometimes do daily volume, but they build up to it gradually.

Which builds bigger arms, pull-ups or chin-ups?Chin-ups, thanks to the heavy bicep involvement. But don’t ditch pull-ups – they build thickness in your back, which makes your arms and shoulders look even bigger.

Should I use assistance bands?Absolutely, if you can’t do a rep yet. Bands reduce the load while keeping the movement pattern true, helping you build strength safely.

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