Chin-ups refer to a supinated or underhand grip. Pull-ups refer to an overhand or pronated grip. People also like to argue about which muscles the two variations train.
Chin-Up vs. pull-up-- Lats
What strikes the lats much better? The primary function of the latissimus dorsi is to extend the shoulder. Shoulder extension happens during both the chin-up and pull-up.
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The 2nd function of the lats is to adduct the shoulder joint-- drawing your upper arm down pull ups vs easy ups and in toward your torso. Most people who disregard this essential function battle putting width on their backs. It's because of this adduction function that the people who claim that broad grip pull-ups are much better for the lats are correct, however not for the factors they believe.
Because of the adduction function of the lats, grip width has an effect on recruitment of the lats. Utilizing a pronated grip can make it simpler to perform adduction of the shoulder joint, but pronation and supination alone do not dictate the recruitment of the muscles of the back. Plus, the lower fibers of the lats take more of the load during shoulder adduction and the upper fibers take most of the load during shoulder extension.
Want to train your upper lats? Opt for a close-grip chin-up. However if you're attempting to hit your lower lats, a wide-grip pull-up is best.
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What does the research study state?
2 research study groups examined muscle activation throughout pull-up variations. Two of those variations were a pull-up (pronated) and a neutral-grip towel pull-up.
Another study compared 3 kinds of pull-ups: the standard overhand-grip pull-up, the chin-up, and the "best" pull-up (utilizing pull-up handles that rotate). The quantity of lat activity was virtually the very same during all three motions.
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Chin-Up vs. pull-up-- Traps
Some say chin-ups are better for the traps, however the only thing that matters in trap training is scapular motion. Grip orientation is totally unimportant.
Let's look at that from an anatomical viewpoint. The main function of all 3 parts of the traps (upper, mid, and lower) are to pull back the scapula. Also, the uppermost fibers elevate the scapula (like a standard shrugging exercise) and the most affordable fibers depress the scapula (push your shoulder blades down towards the ground).
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What does the research study say?
They discovered that the traps were more activated throughout the basic pull-up than in the neutral pull-up. Other scientists discovered that lower trap activity was higher in the pull-up than in the chin-up.