Close Grip Chin Up
Description
The close grip chin-up is a chin-up variation performed with hands placed close together (roughly shoulder-width or narrower) in an underhand grip. The narrow underhand grip combines maximum bicep involvement with strong lat engagement, making it one of the most effective bodyweight exercises for arm and back development.
Muscle Group
Equipment Required
Close Grip Chin Up Instructions
- Reach up and grip a pull-up bar with an underhand (palms-toward-you) grip, hands shoulder-width apart or slightly narrower.
- Hang with arms fully extended. Cross your ankles. Brace your core.
- Pull your shoulder blades down and back to set the start position.
- Pull your body up by driving your elbows down and back. Lead with your chest.
- Continue until your chin clears the bar. Squeeze your biceps and lats hard at the top.
- Lower yourself slowly under control to a full hang.
- Repeat for the desired number of reps.
- This is one of the easier pull-up variations for most people due to bicep involvement.
Close Grip Chin Up Form & Visual
Close Grip Chin Up Benefits
- Maximum bicep involvement of any pull-up variation
- Builds the lats, biceps, and brachialis simultaneously
- Often easier than wide-grip pull-ups due to bicep contribution
- Excellent for arm size and back width
- No equipment needed beyond a pull-up bar
- Easy to load with weight
Close Grip Chin Up Muscles Worked
- Biceps brachii (heavy involvement)
- Latissimus dorsi
- Brachialis
- Brachioradialis
- Trapezius and rhomboids
- Forearms and grip
Close Grip Chin Up Variations & Alternatives
- Chin-Up (standard width)
- Close-Grip Pull-Up (overhand)
- Weighted Chin-Up
- Pull-Up
- Wide-Grip Chin-Up
- Banded Close-Grip Chin-Up
- Pause Close-Grip Chin-Up
