One of the biggest mistakes I see with chin-ups is relying too much on the arms instead of using the bigger and stronger muscles of the back. In this clip from a recent virtual coaching session, I demonstrate how to properly initiate the movement so the back does the work—not just the arms.

It all starts at the beginning of the movement. Initiate by pulling your shoulder blades down and in, then drive your elbows down and back to propel yourself upward. Once your chin clears the bar, control the descent until your arms are fully extended and repeat.

If your shoulder blades are up and out as you pull yourself up, performance will suffer—and so will your shoulders. Hearing or feeling a “snap” during the movement is often a sign that the shoulders weren’t properly set. Reset your shoulder position and try again, and that sensation will often disappear.

Those tendons running through the shoulders can take a beating if the mechanics are off. Ignore the issue long enough and small problems can become big ones. Fix the movement now—the repair can be much more costly down the road.

I consider the chin-up and pull-up the deadlift of the upper body. It’s a big-bang movement that delivers tremendous value for your training buck.

Spend that effort wisely and your physique will thank you.