How To Learn Chin Ups ( for beginners )

21 May 2023 · 1 min

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1:01

In this instructional video, Eric Roberts presents five key movements to help beginners achieve their first chin‑up. He starts with eccentric‑only chin‑ups, where the learner steps or jumps to the top position and then lowers slowly to build negative strength. Next, he recommends band‑assisted chin‑ups, using a resistance band attached to the foot or knee for scalable upward assistance, which he prefers over a machine. He then suggests barbell inverted rows as a horizontal pulling exercise, followed by any heavy rowing movement to further develop pulling power. Finally, he includes face‑pull variations to strengthen the posterior shoulder and upper‑back, supporting scapular stability. By consistently practicing these five progressions, viewers can expect to master chin‑ups quickly.

Chapters

Here are my top 5 movements to help you get your first chin-up. The first one is going to be this eccentric-only chin-up where you are going to start up here and then just slowly lower yourself down. You can step up from a box or a bench, or you can just kind of jump your way up and then go slow on the way down. The next is going to be this band-assisted chin-up. You can put your foot in the band or you could put your knee in the band, and then you are going to use this band to give you some assistance on the way up. I like using this better than the assisted chin-up machine. The third one is going to be a barbell inverted row where you are pulling yourself up to the bar. The fourth one is going to be any sort of heavy rowing movement, and the fifth one is going to be any sort of face pull variation. Do these 5 things and you'll be getting your chin-ups in no time