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Pull Ups vs. Chin Ups: Which is Better

Published by ROVFIT | 07.24.2023

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We are not responsible for any injuries, illnesses, or negative outcomes that may occur from using this information.

We all know that a pull up bar is essential for calisthenics exercises, you can create a strong upper body with only one pull up bar that you can hang. The main two calisthenics exercises to build a wide back and big biceps are pull ups and chin ups. But what are the differences between these two? Well, today we will compare Pull Ups and Chin Ups so you can understand and arrange your workout programs with better understanding.

What are Pull Ups and Chin Ups?

For beginners, it might look really similar or the same because you pull your body up until your chin passes the bar on both exercises but there are some differences. The most remarkable difference is the way you hold the bar, grip. On chin ups you hang on the bar with your palms face toward you which is called a supinated grip and usually slightly narrower than a normal pull up grip. On the other hand on pull up, you hang on the bar with your palms facing away from you which is called a pronated grip and just a little wider or exact shoulder width.

These two exercises start from dead-hang to until your chin passes the bar while your core and legs are stable. Also, we can say that they both aim back and biceps muscles but there are some differences.

Muscles Activated During Pull Ups By Order

Latissimus dorsi (lats)
Rhomboids
Trapezius
Biceps
Forearms
Core muscles for stabilization

Muscles Activated During Chin Ups By Order

Biceps
Latissimus dorsi (lats)
Rhomboids
Trapezius
Forearms
Core muscles for stabilization

Comparing Muscle Activation: Pull Ups vs. Chin Ups

They both emphasize the same muscle groups as you can see but we can definitely say that pull up exercise focuses more on your latissimus dorsi and rhomboids which are your back muscles. On the other hand chin up exercise focuses more on your biceps and latissimus dorsi which is your arm and back muscles.

Growth and Strength Benefits of Pull Ups and Chin Ups - Which One Is Right for You?

Pull up and chin up are great exercises to build a strong and V-shaped upper body because they are both compound exercises. You can also gain a lot of muscle mass in your biceps and back muscles by doing these two exercises. There is no winner in this comparison because they both are great exercises and we believe that both pull up and chin up should be in your workout program. You can decide which one to do first by figuring out which muscle group is weaker, your back or your biceps. If your biceps are weaker then you can start with chin up exercise and follow with pull up, if your back is weaker then you can start with pull up exercise and follow with chin up. Usually, we suggest starting with pull up because it focuses on a bigger muscle group.

Common Mistakes to Avoid While Chin Up and Pull Up

Using momentum to swing your body up
Failing to lower yourself fully to maximize the eccentric phase
Overarching or rounding your back during the movement

Conclusion:

In conclusion, both pull ups and chin ups are valuable exercises that contribute significantly to upper body strength, muscle activation, and growth. The answer for which one between these two exercises is both. For a balanced, comprehensive, and V-shaped upper body workout, consider incorporating both movements into your fitness routine and do not forget to warm up before your workout.