Close-Grip Chin-Up

Setup

1. 01Grip the bar underhand with hands 6 to 8 inches apart, inside shoulder width.
2. 02Hang at full arm extension with the shoulders active, not slack.
3. 03Brace the core and keep the legs still, crossed or straight.
4. 04Set the shoulder blades down before the first pull.

Execution

1. 01Pull the chest toward the bar by driving the elbows down and back.
2. 02Keep the elbows tracking in front of the body with the narrow grip.
3. 03Finish with the chin clearly over the bar and chest near the hands.
4. 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.