Close Grip Chin Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Levator Scapulae, Deltoid Posterior, Brachialis, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Trapezius Lower Fibers, Biceps Brachii, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Narrow Grip Chin Up
How to: Close Grip Chin Up
- Grab the bar with a close grip (palms facing you).
- Hang with arms fully extended and shoulders engaged.
- Pull your body up until your chin is above the bar.
- Lower yourself slowly back to the starting position.
Common Mistakes
- Swinging the body instead of using controlled motion.
- Not going low enough to fully extend the arms.
- Pulling with the arms instead of engaging the back muscles.
Modifications
- Use a resistance band for assistance.
- Perform the exercise with feet on the ground for less resistance.
Tips
- Engage your core during the lift to stabilize your body.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Ensure your chin goes above the bar to complete the rep.
Close Grip Chin Up Alternatives
Tags
back
pull up
strength
bodyweight
upper body
muscle gain