Close Grip Chin-Up
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The Close Grip Chin-Up is a bodyweight strength exercise where you hang from a pull-up bar with palms facing you and hands closer than shoulder-width, then pull your chin over the bar by driving your elbows down. Its primary purpose is to build upper body pulling power and muscle endurance. It mainly targets the lats and other back muscles like rhomboids and traps, with secondary work on biceps and core, making it ideal for athletes, climbers, or anyone aiming to improve back strength and posture without equipment beyond a bar.
How to Perform Close Grip Chin-Up
- 1Stand facing a pull-up bar with hands shoulder-width or closer, palms facing you (supinated grip).
- 2Grip the bar firmly with hands just inside shoulder-width, thumbs wrapped around.
- 3Hang fully with arms extended straight, shoulders relaxed, core engaged, and feet off the ground (or crossed behind you).
- 4Inhale deeply, then exhale as you pull your chest toward the bar by driving elbows down and back.
- 5Continue pulling until chin clears the bar, squeezing shoulder blades together at the top.
- 6Inhale as you lower yourself slowly and under control to full arm extension.
- 7Repeat for desired reps, maintaining steady rhythm.
- 8Key form tips: Keep core tight to avoid swinging; use full range of motion; avoid kipping or momentum—control the eccentric (lowering) phase. Common mistakes: Flaring elbows out, incomplete reps, or shrugging shoulders up.
