The Head Banger Chin Up

How to do the exercise

The Head Banger Chin Up is an advanced calisthenics exercise that builds pulling strength, control, and explosive upper-body power. It challenges your lats, biceps, and core by moving your body back and forth in the top chin up position. Here’s how to perform it correctly:

1. Starting Position

Hang from a pull up bar with your palms facing toward you. Pull yourself into the top chin up position, so your chin is above the bar. Keep your core engaged and your body as straight as possible.

2. Backward Phase

From the top position, move your body backward away from the bar until your arms are almost fully extended. Maintain a straight line with your body, avoiding excessive arching or swinging.

3. Forward Phase

Pull your body forward again toward the bar until you return to the top chin up position. Focus on controlled movement while keeping constant tension in your arms and back.

4. Reset and Repeat

Repeat the forward and backward motion for the desired number of reps. Keep the movement smooth and avoid jerking with momentum.

Recommended Equipment for Head Banger Chin Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Head Banger Chin Up is excellent for developing pulling strength, explosive control, and core stability:

• Strengthens biceps, lats, and forearms through dynamic tension

• Improves body control in the top chin up position

• Builds the foundation for advanced pulling skills like the Front Lever and Muscle Up

• Enhances grip endurance and stability under constant load

This makes it a powerful exercise for athletes who want to improve their pulling power and progress toward advanced calisthenics skills.

Main muscles used

The Head Banger Chin Up mainly targets:

• Biceps

• Lats (Latissimus Dorsi)

• Forearms & Grip muscles

• Core muscles (for full-body stabilization)

By practicing controlled forward and backward movement at the top, you maximize muscle activation and coordination.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Head Banger Chin Up include:

• Using momentum: Swinging the body reduces muscle activation and control.

• Incomplete range of motion: Not extending enough backward limits strength development.

• Arching the back: Keep your body straight to protect your spine and maximize engagement.

• Neglecting core tension: Without a tight core, your body will swing uncontrollably.

• Overgripping the bar: Stay relaxed in your grip to avoid early forearm fatigue.

Progress by focusing on slow, controlled reps and gradually increasing the range of motion as your strength improves.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!