Narrow Top Half Pull Up
Description
The narrow top half pull up uses a close grip and limits the range of motion to the top half of the pull up. Starting from a position with the elbows already bent, you pull up to chin level and back. The partial range allows higher rep volume on the squeeze portion of the pull up, building bicep peak and upper back contraction.
Muscle Group
Equipment Required
Narrow Top Half Pull Up Instructions
- Hang from a pull up bar with a close, underhand grip about hand-width apart.
- Pull yourself up halfway so your elbows are bent at 90 degrees.
- This is your starting position.
- Brace your core.
- Pull yourself up the rest of the way until your chin clears the bar.
- Squeeze the lats and biceps hard at the top.
- Lower yourself back down only to the halfway point.
- Maintain the partial range throughout the set.
Narrow Top Half Pull Up Form & Visual
Narrow Top Half Pull Up Benefits
- High volume on the top range squeeze
- Builds bicep peak and upper back
- Different stimulus than full range pull ups
- Strong squeeze contraction
- Useful for breaking through pull up plateaus
- No equipment required beyond pull up bar
Narrow Top Half Pull Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Trapezius (middle)
Narrow Top Half Pull Up Variations & Alternatives
- Pull Up
- Chin Up
- Half Pull Up
- Close Grip Pull Up
