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Exercise LibraryChin-Up

Vertical Pull

Chin-Up

A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.

Movement guide available

Anatomy map

Muscles involved

  • Primary musclesOrange · None
  • Secondary musclesGraphite gray · None

Anatomy pending review

The movement remains available for planning and tracking while its ShaOS anatomy illustration is reviewed.

PrimaryLats
SecondaryUpper backBicepsDeep upper-arm musclesForearmsGripCore

No anatomy image is published until the ShaOS model has been reviewed.

Description

A strict vertical pull with palms facing the athlete that develops the lats, upper back, elbow flexors, trunk, and grip.

Setup & Execution

  1. Take a secure shoulder-width underhand grip and begin in a controlled hang with long arms.
  2. Brace the trunk and initiate by drawing the shoulder blades down before bending the elbows.
  3. Drive the elbows toward the ribs until the chin clears the bar without reaching the head forward.
  4. Lower under control to straight arms and end the set before swinging or range shortens.

Coaching Cues

  • Pull elbows toward your ribs.
  • Keep the body quiet.
  • Own the full lowering phase.

Common Mistakes

  • Kipping to begin the repetition.
  • Reaching the chin instead of lifting the body.
  • Dropping from the top or shortening the bottom range.

Movement media

See the movement

Demonstration planned

No reviewed footage published yet

The written setup, cues, and alternatives remain the current technique reference while the tutorial is produced.

30–60 second tutorialplanned
Setup angleplanned
Side angleplanned
Key cue overlayplanned
Captionsplanned
Transcriptplanned

Accessible movement summary

Take a secure shoulder-width underhand grip and begin in a controlled hang with long arms. Brace the trunk and initiate by drawing the shoulder blades down before bending the elbows. Drive the elbows toward the ribs until the chin clears the bar without reaching the head forward. Lower under control to straight arms and end the set before swinging or range shortens.

Key cue: Pull elbows toward your ribs.

The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.

Adapt the movement

Regressions & alternatives

Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.

Regression

Eccentric pull-up

Progression

Tempo chin-up with a controlled top pause

Home gym

Chin-up from a correctly installed doorway bar

Commercial gym

Strict chin-up at a pull-up station

Used in

Linked Mission SOPs