Chin-Ups: Build Forearm, Bicep & Back Strength to Increase Clubhead Speed in Golf

Key Points

• Programming Suggestion:

  • Start with 3 sets of 5 reps

  • Adjust reps or use regressions based on ability

• Next Step:

  The following video will demonstrate regressions to help you build up to full chin-ups if you’re not there yet

• Coaching Note:

  • Chin-ups are more difficult for heavier individuals, but benefits apply to all golfers regardless of size

  • Focus on clean reps rather than volume

• How to Perform a Chin-Up:

  • Palms face toward you (supinated grip)

  • Start from a dead hang — no jumping up

  • Pull up with speed until chin clears the bar

  • Lower down slowly and under control

• Why Chin-Ups Matter:

  • One of the most effective upper body strength exercises

  • Targets forearms, biceps, and back — crucial for power and injury prevention in golf

  • Often overlooked because they’re challenging, especially for heavier athletes