Exercise library / Back
Chin-ups
Back · Bodyweight
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Lats, Biceps.
Secondary: Upper back.
What it is called elsewhere
- Norwegian Chin-ups
- Swedish Chins (underhandsgrepp)
- Danish Chin-ups
- German Klimmzüge im Untergriff
- Spanish Dominadas supinas
- Italian Trazioni presa supina
- Portuguese Barra fixa (pegada supinada)
- Russian Подтягивания обратным хватом
- French Tractions supination
Related back exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.