Supinated Chin-Up: how to do it right
In short: Vertical bodyweight pull on a bar with an underhand grip, which loads the biceps brachii in the lengthened position, arms straight, at the bottom of the range.
How to do it, step by step
- 1Hang with an underhand grip, shoulder-width apart, arms completely straight, shoulder blades engaged downward.
- 2Pull by leading the elbows down and back, imagine bending the arms more than lifting the chin.
- 3Go up until the bar reaches the level of the upper chest, without breaking your posture.
- 4Lower over 2 to 3 seconds, controlling until the arms are totally straight.
- 5Look for the full stretch at the bottom, a short pause without bouncing, then restart.
The mistake to avoid
Don't do half reps. Lower to nearly straight arms.
Other common mistakes
- Not straightening the arms at the bottom to shorten the effort: you lose the key stretch, always lower with elbows locked.
- Bouncing in the low position to restart: dangerous for the tendon, make a controlled stop with no jerk.
- Swinging the body (kipping): kills the tension on the biceps, keep your bracing and a strict movement.
- Focusing on getting the chin over the bar: instead pull with the elbows down to target the biceps.
Muscles worked
- Main:
- Biceps
- Supporting:
- Back (width)
Biceps brachii (prime mover, elbow flexor), with its long head heavily worked at the bottom when the arm is straight. Lats and teres major provide shoulder adduction and extension. Brachialis and brachioradialis assist, rhomboids and lower trap stabilize the shoulder blades.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Hands underhand, palms toward you, shoulder-width apart, arms completely straight. Pull by leading the elbows down and back: think of bending the arms rather than lifting the chin. Lower over 2 to 3 seconds until the arms are totally straight.
How low do I go?
Arms completely straight at the bottom, elbows locked, without bouncing. That's where the biceps is lengthened under load, and it's the most stimulating zone of the movement. At the top, aim for the upper chest to the bar.
I don't feel anything, is that normal?
You should feel the biceps, especially at the bottom, arms straight. The back works too, that's normal on this movement. If you only feel your back, you're going up by pulling the shoulders instead of bending the elbows.
How fast should I do the movement?
Braked descent over 2 to 3 seconds, a short stop with arms straight, then you restart. A bounce in the low position cancels the benefit and puts the biceps tendon at risk.