Pullups vs Chin-Ups: What’s The Difference?

September 10 2013

Pullups vs Chin-Ups: What’s The Difference?

Some people assume pullups and chin-ups are the same type of workout. While they both share some similarities, there are considerable differences between the two that shouldn’t go unnoticed. Whether you’re looking to build muscle or burn fat, you should carefully consider which one is right for you. In this post, we’re going to take a closer look at some of the differences between pullups and chin-ups, revealing which one comes out on top as the ‘winner.’

Grip

The single most notable difference between the two is the method of grip. Pullups are always done using a grip where the palms are facing away from the body, while chin-ups are performed with the palms facing towards the body. This may not seem like a huge difference, but trust me: the method of grip makes a world of difference in your workouts.

Muscle Targeting

Both pullups and chin-ups are known to effectively target the back and shoulder muscles. With that said, pullups place more of an emphasis on the shoulders than chin-ups. If you are trying to build stronger shoulder muscles, you should definitely incorporate more pullups into your exercise regime. The back and forth extension while lifting your body weight will prove to be highly effective at building stronger shoulder muscles.

Chin-ups, on the other hand, focus more on the bicep and tricep muscle groups. They’ll still give your back and shoulder muscles a decent workout, but the distinct underhand grip forces the arm muscles to work overtime.

Difficulty

Most people will agree that chin-ups are easier to perform than pullups. Since you’re able to use your arm muscles to lift your body weight, the process is naturally easier. It’s not uncommon for professional trainers to advise their students to start with chin-ups for this reason alone. As you build shoulder and back muscles, however, you can step up your game to pullups.

It’s important to note that pullups should only be performed with a narrow grip. Gripping the bar with your hands spread too far apart will only increase your risk of injury. Try to get into the habit of placing your hands no farther than shoulder width apart.

So, which one of these workouts is more effective at building muscle? The truth is that both pullups and chin-ups offer an excellent workout, which each one targeting a different set of muscle groups. I recommend fitting both of them into your normal exercise routine for maximum benefit.