Chin Up/Pull Up


Level: Intermediate
Regression: Assisted chin-ups or pull-ups
Progression: Weighted chin-ups or pull-ups, or one-arm variations, wide-grip pull-ups

Choose your grip, palms facing away (pull-up) or palms facing towards you (chin-up) and hang with arms extended. Pull yourself up, targeting back and arms, then lower down. Prioritize safety, gradual progression, and proper form.

How to do:

1. Inhale, pull your body up;

2. Exhale, lower down;

3. Maintain a controlled breathing rhythm for effective chin-ups or pull-ups.


Maintain proper form, engage core, use a controlled motion, and exhale while pulling up. Gradually increase difficulty for progression.