Close Grip Pull-up
Description
The close grip pull-up is a pull-up variation performed with hands placed close together (roughly 6 inches apart) in an overhand grip. The narrow grip increases bicep and brachialis involvement and provides a different stimulus than wide-grip pull-ups, which emphasize the lats more.
Muscle Group
Equipment Required
Close Grip Pull-up Instructions
- Reach up and grip a pull-up bar with an overhand (palms-away) grip, hands roughly 6 inches apart.
- Hang with arms fully extended. Cross your ankles behind you. Brace your core.
- Pull your shoulder blades down and back to set the start position.
- Pull your body up by driving your elbows down toward your hips.
- Continue until your chin clears the bar. Your chest should approach the bar.
- Lower yourself slowly under control to a full hang with arms completely straight.
- Repeat for the desired number of reps. Aim for 5 to 10 strict reps per set.
- Use band assistance if you cannot complete bodyweight reps.
Close Grip Pull-up Form & Visual
Close Grip Pull-up Benefits
- Increases bicep and brachialis involvement vs wide-grip pull-ups
- Builds lat width and back thickness
- Trains the upper back and grip simultaneously
- Useful variation for bicep development
- No equipment needed beyond a pull-up bar
- Easy to load with weight once bodyweight is mastered
Close Grip Pull-up Muscles Worked
- Latissimus dorsi
- Biceps brachii (heavier than wide grip)
- Brachialis
- Trapezius and rhomboids
- Posterior deltoid
- Forearms and grip
Close Grip Pull-up Variations & Alternatives
- Pull-Up (standard grip)
- Wide-Grip Pull-Up
- Close-Grip Chin-Up
- Chin-Up
- Commando Pull-Up
- Weighted Close-Grip Pull-Up
- Banded Close-Grip Pull-Up
