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Build a Better You: Know the difference between a pull-up and a chin-up
Both exercises work back muscles, but each works different muscles and uses a different grip
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The most common goal I hear as a trainer is someone saying they want to be able to do pull-ups or chin-ups.
The terms “pull-up” and “chin-up” are sometimes used interchangeably, but they are two different exercises. They are very similar movements that utilize different grips which will change the way they work your back muscles. Knowing the difference can help you choose which move is right for you based on your personal goals.
Chin-ups
A chin-up is performed with a supinated grip (your palms facing you) with your hands shoulder width apart or slightly closer. The lats are the main muscle group being strengthened, but because of the hand positioning, chin ups recruit significant help from the biceps. Due to this, you might find chin ups easier to do than pull ups.
Pull-ups
A pull up is performed with an overhand grip (palms facing away from you) with your hands slightly wider than shoulder-width apart. Due to the overhand grip, your lats will do the majority of the work since they are getting less help from the biceps. The wider overhand grip used in pull ups places greater demand on the lats with less help from the biceps, making this move feel more challenging.
Benefits of pull-ups and chin-ups
There are more benefits to being able to perform pull-ups and chin-ups than just looking really cool at the gym. Here are a few benefits:
Strengthens upper body muscles
Pull-ups and chin-ups are a multi-joint movement, meaning that they engage multiple muscle groups (lats, biceps, shoulders and upper back). They promote overall upper body muscle development and can lead to serious strength gain.
Improves grip strength
Grip strength is critical in being able to lift heavier in a variety of exercises that require you to hold the weight, but it is also important as we age. Chin-ups and pull-ups challenge forearm and hand strength and aid you in building and maintaining grip strength.
Functional movement
Should you ever find yourself hanging from something, pull-ups would come in handy. Pulling is one of the basic human movement patterns that we all need to master for healthy functionality. Pull-ups and chin-ups are challenging pull movements. They enhance overall physical performance by improving upper body strength.
Different variations:
- Neutral grip pull-ups are performed with the palms facing each other.
- Wide grip pull-ups place your hands even wider than traditional pull ups to perform the wide grip variation.
- Close grip chin-ups place your hands closer together than a traditional chin-up to emphasize bicep activation.
- Assisted pull-ups or chin-ups are a great place to start as you’re beginning your pull-up/chin-up journey. They use a resistance band or an assisted machine.
Over time, gradual progression will allow you to perform chin-ups and pull-ups in good form to reduce the risk of injury and to see the results that you’re aiming for.
Isabela Joyce is a certified personal trainer and nutritionist at The M.A.C. She can be reached at IJoyce@the-mac.net.
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