Your Chin-Up Cheat Sheet

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UAE PT Salma Ismail shows you how to nail this old skool favourite


How It Works

Practise each stage and then when you’re feeling stronger, move on to the next.


Step One:  Get Stronger

First you need to get your pulling motion strong and make your back stronger. Practice on a low bar with a reverse grip. Have your grip shoulder-width apart while your knees are bent for assistance. Pull your upper body towards the bar until chest touches it.

Sweat It! Repeat for 10 repetitions and work your way up to 5 sets. ( rest for 1 minute between each set ) once you can Repeat this exercise 4 to 5 times a week 10 reps x 5 sets then move to the level below.



Step Two: Perfect Your Grip

Once you get stronger, hold the bar with a front grip while your legs are completely straight and your chest is parallel to the bar. Pull your upper body up until chest touches the bar.

Sweat It! Repeat for 10 repetitions for 5 sets. Rest for 1 minute between each set. Repeat this exercise 4 to 5 times a week 10 reps x 5 sets then move to the next stage.

step two lower

step two raised

Step Three: Negative Chin-Ups

Jump or hop off a chair or bench to get to the top of the bar and come back down as slow as you can. Rest for a minute, repeat.

Sweat It! Do this 5 to 8 times, 3 times a week.

step three v2

step three

Step Four: Nail It!
Stand under the chin-up bar with your arms above your head and palms facing forwards. Take hold of the handles and make sure your thumbs are wrapped around the grip. Engage your core and keep a straight back. Keep your wrists in line with your forearms and your shoulders down. Now slowly bend your elbows so they are pointing towards the floor. When your chin is level with the bar, hold for a second, then straighten your elbows so that you return to the start.

step three v3

Now who says girls can’ t do chin-ups?


Picture1 sal portrait


Trainer Salma Branford Photography IBP Make-up Inglot ( Clothing adidas ( Location Evolve (



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