Close Grip Chin-Up

Emphasizes the biceps and inner lats. The narrow grip allows for a greater range of motion and a more intense peak contraction in the arms.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation
Mechanics: Compound

Required Equipment

Pull-up Bar

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Grip a bar with an underhand grip, hands narrower than shoulder-width. Hang with full extension and core engaged.

Instructions

1. Pull your chest toward the bar.
2. Focus on the bicep contraction at the top.
3. Squeeze your shoulder blades down.
4. Lower slowly to the start.
5. Maintain a stationary lower body.

Common Mistakes

1. Kicking with the legs.
2. Rounding the shoulders forward.
3. Partial reps.

Alternative Exercises

Zottman Curl

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Wide Grip Behind the Neck Pull-Up

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Underhand Pulldown

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