Chin-up
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
Upper BackPrimary · 100%
BicepsSecondary · 70%
ForearmsTertiary · 30%
Equipment
Pull-up Bar
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~72h for the primary movers
Upper Back~72h
Biceps~54h
Forearms~40h
Programming notes
Chin-up is driven by the upper back, with biceps and forearms assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.