CHIN UPS vs. PULL UPS — The Difference, Muscles Worked, and Benefits

Chin Ups Vs. Pull Ups

The main difference between chin-ups and pull-ups is the hand positioning. For the chin-up, the palms will be facing you, and for the pull-up the palms will be facing away.

Chin-Up Vs. Pull-Up: https://barbend.com/chin-up-versus-pull-up/

The change in hand position is a small difference, but it shouldn't be overlooked. Each of these movements come with their own set of strengths and benefits.

For example, the chin-up will utilize the upper arm musculature (biceps brachii) to a higher degree, so it's great for building bigger biceps. On the other hand, the pull-up is an awesome tool for building wide lats and a big upper back.

In training — no matter your preferred lifting style — it's important to use both variations to improve upper body strength, power, and size.

Beginner Pull-Up and Chin-Up Variations

If you're struggling to achieve your first pull/chin-up, then there are two methods we recommend to get you to your first rep.

1. Timed Holds — These can be performed, at the top, middle, and bottom of the movement for amounts of time based on your fitness level.

2. Eccentric Tempos — This method is great for improving your ability to hold and support your own weight without the support of a band.

Do you use chin-ups and pull-ups in your training? If so, how often do you perform them?

Leave a comment below!

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