The difference between pull-ups and chin-ups explained

We know that lifting the enitre weight of your body through the air is a great workout no mater how you do it, but how you do it is exactly what will alter the results.

“I would admit that chin-ups and pull-ups are used interchangeably,” Carlos Frias, a California-based trainer, told GQ. “The general public tends to associate the two as one and the same-which is NOT wrong. But as trainers, we know the differences, and each has (individual) benefits while still mainly working the back or lat muscle group.”

So yes, they’re the same in that you’re hanging from a large bar, pulling yourself up vertically until your chin is above the bar, then back down.

But here’s where they’re different:

Pull-ups

Palms Facing: Out

Grip Width: Slightly wider than shoulder width

Also Known As: “Prone grip,” “Pronated grip”

Specifically works: Lats, rear deltoids

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Chin-ups

Palms Facing: In

Grip Width: Shoulder width

Also Known As: “Supine grip,” “Supinated grip,” “Reverse grip,” Underhand

Specifically works: Lats (specifically the lower lats), biceps

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So which to choose? Both, of course.

Chin-ups will be easier starting out, and then you can gradually advance to wide-grip pull-ups. Because each exercise works different muscle groups in the back, you can definitely do them on the same day.

Aim for 12 to 15 chin-ups per session, whilst for pull-ups, which are a little tougher, go for 7 to 15. In each case pull yourself up, then slowly lower for a 3- to 5-second count. Repeat.

This content originally appeared on GQ Australia.

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