Close Grip Pull-Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Upper Fibers, Brachioradialis, Teres Major
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Narrow Grip Pull-Up
Visualised Target Muscle Groups
Front
Back
How to: Close Grip Pull-Up
- Start by hanging from a pull-up bar with your palms facing you, hands placed closer than shoulder-width apart.
- Keep your legs straight and your body in a slight forward lean.
- Pull yourself up towards the bar, focusing on squeezing your shoulder blades together and engaging your lats.
- Lower yourself back down until your arms are fully extended.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum to pull up instead of controlled motion.
- Not fully extending the arms at the bottom of the movement.
- Arching the back excessively while pulling up.
Modifications
- Use an assisted pull-up machine to reduce body weight.
- Perform negative pull-ups by jumping up and slowly lowering yourself down.
Tips
- Engage your core throughout the movement to maintain stability.
- Ensure a full range of motion by lowering all the way down before pulling yourself up again.
- Use a slow and controlled motion to maximize muscle engagement.
Tags
back
strength
pull-up
upper body
latissimus dorsi
body weight
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