Library / Lats
Supinated Chin-Up
Bodyweight · Vertical Pull · Compound
LatsBiceps Upper BackForearmsCore
Default prescription & biomechanics
- Primary muscles
- Lats, Biceps
- Secondary muscles
- Upper Back, Forearms, Core
- Equipment
- Bodyweight
- Movement pattern
- Vertical Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 6-10 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Grip the bar at shoulder width with palms facing you.
- Keep your ribs tucked and legs steady in a hollow-body position.
- Pull your upper chest to the bar and control the descent for 2 seconds.
Joint & safety considerations
Filtered for Elbow, Wrist sensitivity. When you flag elbow or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Reverse-Grip Lat Pulldown | Cable swap | Cable |
| Assisted Parallel Close Grip Pull Up | Machine swap | Machine |
| Assisted Pull-Up Machine | Machine swap | Machine |
| Band Assisted Pull Up | Machine swap | Machine |
| Cable Bar Lateral Pulldown | Cable swap | Cable |
| Cable Lateral Pulldown with V Bar | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.