Exercise guide · intermediate
Chin Up Leg Folded
The chin-up with legs folded is a bodyweight exercise targeting the latissimus dorsi. The underhand grip emphasizes bicep involvement, while folding the legs shifts the body's center of gravity and reduces the use of momentum.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- biceps, core
01 · Set up
Take the required grip for Chin Up Leg Folded and secure your body against the pad or stable hanging position.
Start with long arms and shoulders controlled away from the ears.
02 · Perform
Drive the elbows down while bringing the chest toward the handle or bar.
Stop before the shoulders roll forward or the torso swings.
Return slowly to long arms while controlling the shoulder position.
Coaching tips
- Pull elbows down.
- Keep the chest tall.
- Reach long without shrugging.
Common mistakes
- Swinging to start the pull.
- Pulling behind the neck.
- Cutting the controlled return short.
What it should feel like
Expect the back to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives