Supinated Narrow Grip Pull Up
Description
The supinated narrow grip pull up is a close-grip chin up using palms-up grip with hands narrower than shoulder-width. The combined supinated and narrow grip maximizes bicep involvement while strongly hitting the lats. It is a classic variation for arm and back size.
Muscle Group
Equipment Required
Supinated Narrow Grip Pull Up Instructions
- Hang from a pull up bar with palms facing you (underhand grip).
- Position your hands closer than shoulder-width apart.
- Hang at full arm extension.
- Brace your core and pull your shoulders down.
- Pull yourself up by driving your elbows down and back.
- Continue until your chin clears the bar.
- Squeeze the lats and biceps hard at the top.
- Lower yourself back down with control to a full hang.
Supinated Narrow Grip Pull Up Form & Visual
Supinated Narrow Grip Pull Up Benefits
- Maximizes bicep involvement
- Strong lat engagement
- Builds back and arm size simultaneously
- Classic mass builder
- No equipment beyond pull up bar
- Useful for back and bicep training
Supinated Narrow Grip Pull Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Brachialis
Supinated Narrow Grip Pull Up Variations & Alternatives
- Chin Up
- Pull Up
- Close Grip Chin Up
- Neutral Grip Pull Up
