The Differences Between the Pull-Up and Chin-Up!

Positional Differences: A pull-up is performed with a pronated grip (palms facing forward), usually with the hands spaced farther apart. (See Figure1)

A chin-up is performed with a supinated grip (palms facing backwards),
usually with the hands closer together. (See Figure 2)


Anatomical / Workload Differences: The pull-up works the teres major, lower and middle trapezius, serratus anterior, latissimus dorsi (due to grip width), and brachioradialis more.

The chin-up works the biceps
, forearm flexors, pectoralis major (costal head / “lower chest”), and pectoralis minor more.

All other muscles are worked roughly the same by both exercises.


As an overly-simplistic but helpful shortcut… you can think of the pull-up as engaging the muscles on the back of the body more (posterior chain) and the chin-up as engaging muscles on the front of the body more (anterior chain).