5 Exercises to Improve Your Chin-ups
Struggling With Chin-Ups? You’re Not Alone.
Chin-ups are one of the toughest (and most satisfying) bodyweight exercises you can master. They demand serious upper body strength, grip endurance, and control through your entire range of motion.
And let’s be real—if you’re not doing any chin-ups now, just “trying harder” won’t cut it. You need to train the muscles involved, get your body used to the movement, and build up piece by piece.
The good news? With the right supporting exercises, you’ll get there. Whether you’re chasing your first clean rep or trying to add volume to your sets, here are five moves that’ll move the needle.
1. Negative Chin-Ups
If you can’t do a full chin-up yet, start with the part you can control: the way down.
How to do it:
- Use a box or jump to the top position (chin over the bar).
- Slowly lower yourself all the way down over 3–5 seconds.
- Reset and repeat for 3–5 reps.
Why it helps:
Lowering under control builds real strength through the same muscles used in a full chin-up—your lats, biceps, and core. It also helps you get comfortable hanging from the bar and moving with better control.
2. Inverted Rows (Underhand Grip)
This move trains the same pulling pattern as a chin-up, but at a more manageable angle.
How to do it:
- Set a barbell in a rack or use rings/TRX straps.
- Grab the bar with an underhand grip, hands shoulder-width apart.
- Keep your body in a straight line and pull your chest to the bar.
- Lower with control and repeat.
Why it helps:
You’re still working your arms and back, but without having to lift your full bodyweight vertically. It’s easier to focus on form, and you can adjust the difficulty by changing the angle of your body.
3. Lat Pulldowns (Chin-Up Grip)
If chin-ups are the goal, lat pulldowns are one of the best ways to train the same muscles in a more controlled setting.
How to do it:
- Sit tall at the lat pulldown machine and grab the bar with an underhand grip, hands about shoulder-width.
- Pull the bar down to your upper chest while keeping your chest up.
- Control the bar back to the top—don’t let it yank you.
Why it helps:
This movement trains your lats and biceps through the full range of motion, just like a chin-up. It’s easier to focus on form and build strength gradually by adjusting the weight.
4. Assisted Chin-Ups (Band or Machine)
The best way to get better at chin-ups? Practice chin-ups—with a little help.
How to do it:
- Loop a resistance band over the bar and place your foot or knee inside. Or use the assisted pull-up machine at the gym.
- Use the same underhand grip you would for a real chin-up.
- Pull yourself up with control and lower slowly—avoid using momentum.
Why it helps:
Assisted reps let you train the full movement pattern without needing to lift your entire bodyweight. You get stronger through the entire range, and you can reduce the assistance as you progress.
5. Dead Hangs with Scap Pulls
Chin-ups aren’t just about pulling—they start with hanging. If your grip gives out early or your shoulders aren’t stable, the rest of the rep doesn’t stand a chance.
How to do it:
- Hang from a bar with an underhand grip, arms straight.
- Keep your shoulders active—don’t just dangle.
- For scap pulls: keep arms straight and pull your shoulder blades down and back, then return to the hang.
- Aim for 10–30 seconds of holds or 5–8 scap pulls per set.
Why it helps:
Dead hangs build grip strength and get your body used to being on the bar. Scap pulls teach shoulder control, which is the first step of every good chin-up. This is your foundation.
Closing: Train the Parts, Build the Whole
If chin-ups feel impossible, the answer isn’t to keep forcing reps—it’s to train smarter. These five exercises break the movement down into manageable pieces so you can build real strength, improve technique, and start owning each rep.
Here’s how to get started:
- Pick 2–3 of these exercises and train them 2–3 times a week.
- Focus on form, full range of motion, and slow, controlled reps.
- Track your progress—longer hangs, more reps, less assistance.
Stick with it, and your first chin-up—or your next PR set—is coming. Chin-ups don’t get easier. You get stronger.
