Exercise

Chin-Up

The underhand grip makes this the best biceps builder that also trains your whole back. One bar in a doorway and you've got a gym - a couple of honest sets while the coffee brews adds up fast.

IntermediatePull-up bar~5 min

Demonstration

Sets

3

Reps

5-10

Rest

90-120s

Full hang at the bottom of every rep.

The kit

All gear →

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How to do it

  1. 1

    Grab the bar with an underhand grip (palms facing you), hands about shoulder-width apart.

  2. 2

    Hang with arms fully extended, shoulders pulled down away from your ears.

  3. 3

    Squeeze your glutes and brace your core so your body doesn't swing.

  4. 4

    Pull your chest toward the bar by driving your elbows down toward your ribs.

  5. 5

    Get your chin over the bar, pause for a beat, then lower all the way down under control.

Common mistakes

  • Kipping and swinging instead of pulling with muscle
  • Stopping halfway down instead of returning to a full hang
  • Craning the chin up to sneak it over the bar

Dad tips

  • Can't do one yet? Jump to the top and lower yourself down slowly for 3-5 seconds per rep.

Common questions

›What muscles do chin-ups work?

Lats, biceps, forearms and the muscles between your shoulder blades - essentially the entire 'undo the desk' musculature in one movement. Your core works hard too if you keep your legs still.

›Why are chin-ups easier than pull-ups?

The underhand grip lets your biceps contribute fully and puts your shoulders in a stronger line of pull. That makes chin-ups the right starting point - the strength carries over.

›Do chin-ups build big arms?

Yes - they're one of the best biceps builders there is, because the load (your body) is heavier than any curl you'd do. Pair them with slow negatives and your arms will notice.

Same muscles, new angle

Standing Dumbbell Curl

Simple, direct arm work that carries over to every carry, lift, and lug in dad life. Two dumbbells, three sets, done - no machines, no waiting, no excuses.

BeginnerDumbbells~3 min

Band Hammer Curl

A neutral-grip curl with a resistance band that hits the biceps and the forearms in one shot - the grip strength you use hauling groceries and car seats. Quiet, portable, and easy on the elbows.

BeginnerBands~3 min