The Chin-Up is a vertical pulling exercise that emphasizes the lats while placing more focus on the biceps due to the underhand (supinated) grip. Hang from a bar with palms facing you, hands shoulder-width apart. Pull yourself up until your chin clears the bar, keeping your chest lifted and elbows close to your body. Lower back down with control. Chin-Ups are excellent for building upper-body strength, especially in the arms, while still engaging the back.