Exercises / Chin-Up
Chin-Up
The chin-up is a bodyweight compound movement that trains back first, with biceps, forearms and core as secondary. Default rest between sets in the app: 150 s (2½ min).
Also called: underhand pull-up, supinated pull-up.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a compound exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 3–5 | 2 | 6 |
| Hypertrophy | 6–10 | 2 | 10 |
| General | 8–12 | 2 | 12 |
How progression steps on Chin-Up
The app moves the load on Chin-Up in steps of reps (no load step) — there is no load to step, so reps carry the progression. The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 6–10 reps @ RIR 2 → ceiling 10). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Bodyweight has no load step, so the only lever is reps: a set that clears the ceiling of 10 keeps the next target at the top of the range (10 reps); a set under 6 reps holds at the floor. Add load (a belt or a vest) and the exercise behaves like a loaded one.
Alternatives
Frequently asked
What muscles does the chin-up work?
In the Zyra Workouts catalog the chin-up is tagged with back as its primary muscle and biceps, forearms and core as secondary. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the chin-up?
The app's program generator sets 3–5 reps @ RIR 2 for strength, 6–10 reps @ RIR 2 for hypertrophy, 8–12 reps @ RIR 2 for general — the compound rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the chin-up?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Pull-Up, Bent-Over Row (Barbell), Conventional Deadlift and Lat Pulldown. All train back first.
Muscle groups
- Back — counts as a full set
Related exercises
Other vertical pull movements in the catalog:
Guides for Chin-Up
Log it in Zyra Workouts
Zyra Workouts logs your sets on the chin-up, applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.