Upper-body pulling capacity is important for climbing, obstacle tasks, tactical roles, gymnastics, calisthenics, grappling sports, rowing-related strength, general gym training and many athletic activities.
The Chin Up Test is a bodyweight pulling assessment performed with the palms facing the client. Compared with a pronated pull-up, the chin-up often allows more contribution from the elbow flexors and may be more achievable for some clients.
The result should be interpreted as a bodyweight upper-body pulling strength-endurance measure, not as a standalone diagnostic tool or isolated back strength test. Stronger interpretation comes from baseline comparison, body mass, symptoms, grip, range quality and related pulling or grip assessments.
Test name: Chin Up Test
Alternative names: Supinated Pull-Up Test, Underhand Pull-Up Test, Bodyweight Pulling Test
Category: Upper-body pulling strength endurance
Primary score: Number of valid repetitions
Optional scores: Hold time, range quality, symptoms, grip fatigue, reason for stopping
Best suited to: Calisthenics, tactical populations, athletes, gym clients and upper-body progress monitoring
Key limitation: Body mass, grip width, range standard, momentum and grip fatigue strongly influence results
Secure chin-up bar
Step or box for safe setup if needed
Stopwatch or Measurz stopwatch if timing rest, hang or test duration
Optional Measurz rep counter to count valid repetitions
Optional Measurz metronome if cadence is being standardised
Optional band or assistance system for modified testing
Optional pain scale or RPE scale
MAT tools such as Anker, Gripper or Muscle Meter for related grip, shoulder, elbow or pulling strength testing
Measurz platform for recording repetitions, grip position, symptoms, assistance and retest comparison
Ensure the chin-up bar is secure.
The client grips the bar with palms facing toward them.
Grip width is standardised and recorded.
The client starts from a controlled dead hang with elbows extended, unless a modified start position is required.
The body remains controlled without excessive swinging.
On the start cue, the client pulls upward until the chin clears the bar.
The client lowers under control to the start position.
Count only repetitions that meet the agreed standard.
Continue until the client cannot clear the bar, cannot return to the start position, loses control, uses excessive kicking or swinging, reports intolerable symptoms or chooses to stop.
Record total valid repetitions.
Record:
Total valid repetitions
Grip width
Grip type
Start position
Range standard
Chin-over-bar or chest-to-bar endpoint
Whether full elbow extension was required
Use of assistance
Body mass
Pain or symptoms
Grip fatigue
Shoulder or elbow symptoms
Swinging or kipping
Reason for stopping
Retest date
A higher repetition count generally suggests better upper-body pulling strength endurance under that protocol.
However, interpretation should consider:
body mass
grip width
arm length
range standard
grip endurance
shoulder mobility
elbow or wrist symptoms
momentum or kipping
previous training exposure
whether the same setup was used at retest
The Chin Up Test should not be interpreted as a pure latissimus dorsi strength test. It also involves biceps, forearms, grip, scapular control, trunk control and bodyweight-relative strength.
Chin-up and pull-up norms vary widely by age, sex, sport, training background, body mass and testing organisation.
Many fitness and tactical norm tables use pull-up or chin-up repetition scores, but methods differ. Some require full dead-hang repetitions, some allow partial elbow bend, some allow kipping, and some use different grip positions.
Because of this, the most useful comparisons are usually:
baseline versus retest
same-protocol progress over time
bodyweight-relative context
relationship to grip endurance
relationship to pulling strength
relationship to sport or work demands
symptoms and reason for stopping
Chin-up scores are often higher than strict overhand pull-up scores for many clients due to increased elbow-flexor contribution.
Use these broad ranges only when a strict underhand chin-up protocol is used with full range and no kipping:
Excellent upper-body pulling endurance: 15+ repetitions
Good: 8–14 repetitions
Moderate: 3–7 repetitions
Developing: 1–2 repetitions
Low current bodyweight pulling profile: 0 repetitions
For clients unable to complete a full chin-up, record a modified score such as:
assisted chin-up repetitions
band level used
eccentric lowering time
flexed-arm hang time
dead hang time
inverted row repetitions
lat pulldown strength
Modified results should not be compared directly with strict full chin-up results.
The Chin Up Test is a practical field assessment of bodyweight upper-body pulling performance.
Reliability improves when:
grip width is standardised
full range criteria are clear
the same start position is used
kipping or swinging rules are clear
valid repetition standards are consistent
body mass is recorded
assistance is documented
symptoms are recorded
the same stopping rules are used
Validity depends on the purpose. The Chin Up Test reflects repeated bodyweight pulling performance, but it is not a pure measure of isolated back strength, grip strength or elbow-flexor strength.
For a stronger profile, combine it with:
dead hang
single-arm dead hang
grip strength
lat pulldown strength
row strength
shoulder range of motion
scapular control assessment
push-up test
trunk control tests
Common errors include:
not reaching full range
not clearing the chin over the bar
using kipping or excessive swing
changing grip width
not recording body mass
counting partial repetitions
not lowering under control
using inconsistent assistance
ignoring elbow, wrist or shoulder symptoms
comparing chin-ups and pull-ups directly
Limitations include:
strongly influenced by body mass
grip endurance may limit score
not suitable for all shoulder or elbow presentations
high strength requirement
may be inaccessible for beginners
technique affects score
no single universal norm
not a standalone diagnostic or readiness test
The Chin Up Test can help:
assess upper-body pulling endurance
monitor bodyweight strength progress
compare baseline and retest results
track calisthenics progress
support tactical or sport fitness profiling
compare pushing and pulling endurance
monitor grip and pulling capacity
identify need for modified pulling progressions
It is useful for clients involved in:
calisthenics
climbing
gymnastics
tactical roles
martial arts
grappling sports
obstacle racing
gym training
field sports requiring upper-body pulling
In Measurz / MAT, record:
test name
total repetitions
grip type
grip width
body mass
start position
range standard
assistance used
band colour or assistance level
pain score
symptoms
grip fatigue
shoulder or elbow symptoms
swinging or kipping
reason for stopping
retest date
The Measurz rep counter can help count valid repetitions consistently. The Measurz stopwatch can record time under tension, rest duration, hang time or eccentric lowering time if using a modified variation.
MAT tools such as Anker, Gripper or Muscle Meter can add related grip, elbow flexion, shoulder extension, scapular or upper-limb isometric strength data for a more complete upper-body profile.
Push Up Test
Dead Hang
Dead Hang - Single Arm
Grip Strength
Lat Pulldown Strength
Inverted Row Test
Shoulder Range of Motion
Shoulder Isometric Strength
Plank Test
Farmer Carry
It measures upper-body pulling strength endurance using a bodyweight pulling task.
A chin-up uses a supinated grip with palms facing the client. A pull-up usually uses a pronated grip with palms facing away.
A valid repetition usually starts from a controlled hang, pulls until the chin clears the bar, and lowers under control to the required start position.
This depends on body mass, sex, training background and protocol. Around 8–15+ strict repetitions is often a strong general adult field result.
If a client cannot complete one full chin-up, use an assisted chin-up, flexed-arm hang, dead hang or inverted row variation instead.
No. It can support upper-body pulling assessment, but it does not diagnose shoulder, elbow, wrist or neck symptoms.
Only if the test protocol specifically allows it. For most strength-endurance testing, strict chin-ups are preferred.
Yes. Body mass strongly influences chin-up performance and should be recorded for interpretation.
The Chin Up Test measures upper-body pulling strength endurance.
It uses a palms-facing grip and bodyweight pulling task.
Body mass, grip width, range and momentum strongly influence results.
Strict and assisted versions should be interpreted separately.
The test does not diagnose pain or measure isolated back strength.
Baseline and retest comparison are often the most useful interpretation method.
Measurz can track repetitions, assistance, grip setup, symptoms and progress.
BrianMac Sports Coach. (n.d.). Chin up test. https://www.brianmac.co.uk/chinstst.htm
Davis, B., Bull, R., Roscoe, J., & Roscoe, D. (2000). Physical education and the study of sport (4th ed.). Harcourt.
Lockie, R. G., Dawes, J. J., Kornhauser, C. L., & Holmes, R. J. (2019). Cross-sectional and retrospective cohort analysis of the effects of age on flexibility, strength endurance, lower-body power, and aerobic fitness in law enforcement officers. Journal of Strength and Conditioning Research, 33(2), 451–458. https://doi.org/10.1519/JSC.0000000000001937
Pate, R. R., Burgess, M. L., Woods, J. A., Ross, J. G., & Baumgartner, T. (1993). Validity of field tests of upper body muscular strength. Research Quarterly for Exercise and Sport, 64(1), 17–24. https://doi.org/10.1080/02701367.1993.10608775
Topend Sports. (n.d.). Pull-up / chin-up test. https://www.topendsports.com/testing/tests/pullup.htm
