Chin-ups (narrow parallel grip) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Trapezius Lower Fibers, Teres Major, Infraspinatus, Trapezius Middle Fibers, Teres Minor, Brachioradialis, Brachialis
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Narrow grip chin up
How to: Chin-ups (narrow parallel grip)
- Grab the pull-up bar with a narrow parallel grip.
- Hang from the bar with your arms fully extended.
- Pull your body up toward the bar while engaging your back and shoulders.
- Lower yourself back down in a controlled manner until your arms are fully extended.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not engaging the shoulder blades.
- Overarching the back.
- Letting the legs swing instead of keeping them still.
Modifications
- Use a resistance band for assistance.
- Perform the exercise with feet on the ground if struggling to lift the body fully.
Tips
- Keep your core engaged to maintain proper posture.
- Avoid swinging your body; focus on a controlled motion.
- Use a narrow grip to target more of the back musculature.
Chin-ups (narrow parallel grip) Alternatives
Tags
back
strength
chin up
body weight
upper body
muscle building