LATS · MACHINE
How to do the chin up
The chin up trains your lats, with help from your upper back, biceps, forearms. Here is how to do it with good form.
Step by step
- Reach up and grab a pull-up bar with a double underhand grip (palms facing back). Your hands should be shoulder-width apart or slightly closer.
- Retract your shoulders, engage your abs, squeeze your glutes, and cross your lower legs, lifting your feet off the floor.
- Take a breath and pull yourself up in one fluid motion. Aim to have your chin over the bar at the top. Exhale.
- Lower yourself slowly and breathe in. Don’t rest your feet on the floor.
Muscles worked
| Primary | Lats |
|---|---|
| Secondary | Upper Back, Biceps, Forearms |
| Equipment | Machine |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your lats
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