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Close Grip Chin-Up
A chin-up with the hands set inside shoulder width, increasing biceps and lower-lat involvement through a long range of motion.
BackBodyweightVertical pull
GoLightWeight mediaclose-grip-chin-up
Demonstration coming soon
Primary
Latissimus dorsiBiceps
Secondary
RhomboidsLower trapeziusForearmsCore
Equipment
Bodyweight
Pattern
Vertical pull
Setup
- 01Grip the bar underhand with hands 6 to 8 inches apart, inside shoulder width.
- 02Hang at full arm extension with the shoulders active, not slack.
- 03Brace the core and keep the legs still, crossed or straight.
- 04Set the shoulder blades down before the first pull.
Execution
- 01Pull the chest toward the bar by driving the elbows down and back.
- 02Keep the elbows tracking in front of the body with the narrow grip.
- 03Finish with the chin clearly over the bar and chest near the hands.
- 04Lower under control to a full hang each rep.
Checkpoints
- -Full extension at the bottom of every rep.
- -Chin clears the bar without craning the neck.
- -Body stays tight with no kip or swing.
- -Elbows finish tight in front of the ribs.
Common mistakes
- -Kipping or swinging the legs to get over the bar.
- -Stopping halfway down and shrinking the range of motion.
- -Letting the shoulders roll forward at the top.
- -Gripping so narrow the wrists hurt; keep a few inches between hands.
Programming notes
- -Use 3 to 5 sets of 5 to 10 reps; add weight once 10 clean reps are easy.
- -Regress with band assistance or slow negatives if full reps are not there yet.
- -Rotates well with wider pull-up grips across training blocks.
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