The mistake that ruins a chin-up is starting to swing your legs and using momentum to throw yourself up. Start from a dead hang with your palms facing you, shoulder-width or a touch narrower, and keep your ribs pulled down so your torso doesn't arch. Pull yourself up by driving your elbows down toward your hips, not just bending your arms — think about pulling your chest to the bar rather than your chin over it. Lower yourself back down under control until your arms are fully straight again; a rep you drop out of is only half the exercise. If a machine is offsetting some of your bodyweight, keep the same shape — the assistance should make the rep easier, not change how you move.

PLANS THAT USE IT 5

Upper Body (No Equipment)2× / week · beginner

Full Body (No Equipment)2× / week · beginner

Back Developer — Pulling Patterns4× / week · intermediate

Core & Mobility — Movement Foundations3× / week · beginner

Arm Day — Curl & Press Variation4× / week · intermediate