The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
The lats (sides of your back) and biceps pulling you up. Your core keeps you from swinging.
Common mistakes
- Half reps. Start from straight arms every time.
- Kipping and swinging. Use strict reps to build strength.
- Craning the neck. Bring your chest to the bar, not your chin.
- Dropping fast. The lowering builds strength too. Take two seconds.
Variations
Use a band or the assisted machine until you can do 5 strict reps.
A horizontal pull for back thickness.
Heavier horizontal pulling.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3 × 6–15 | Stop 1–2 reps before failure | 90 s |
| Building up | 3 × 5–8 of the easier version | Clean reps only | 60–90 s |
| Stronger | 3–4 × 6–10 with added weight | 1–3 reps in reserve | 2 min |
Cannot do one yet? Do slow negatives: jump to the top and lower yourself over 3 to 5 seconds, 3 sets of 3 to 5. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
Chin-up vs pull-up: what is the difference?
Chin-ups use palms facing you and bring in more biceps; pull-ups use palms facing away and are usually harder.
How do I get my first chin-up?
Use slow negatives, band-assisted reps and rows. Most people get their first rep within a few weeks.
Do chin-ups build biceps?
Yes. The underhand grip makes the biceps work hard, alongside the lats.
How many sets and reps for chin-ups?
3 to 4 sets of as many strict reps as you can, stopping one rep short of failure. Add weight past 12 reps.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.