Close-Grip Chin-Up
Strengthen your back & biceps with Close-Grip Chin-Ups! A challenging bodyweight exercise for serious upper body gains.
The Close-Grip Chin-Up is a compound exercise that mainly works the biceps and back, with help from the traps. You'll need: pull up bar.
Required Equipment
Close-Grip Chin-Up Muscles Worked
Primary
Biceps (biceps brachii); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Close-Grip Chin-Up Variations and Alternatives
How to do the Close-Grip Chin-Up
Stand under a pull-up bar and grab it with an underhand grip, hands about shoulder-width apart or slightly closer.
Hang from the bar with your arms fully extended, your feet off the ground, and your body straight. Engage your core.
Pull yourself up by bending your elbows and driving them downwards and backwards, while bringing your shoulder blades together.
Continue pulling until your chin is over the bar and your biceps are fully contracted. Try to minimize swinging or kicking.
Pause at the top for a moment if you want to enhance the isometric tension on your muscles.
Lower yourself back down with control to the starting position. Aim for a slow and controlled descent to maximize the eccentric phase.
Repeat for the desired number of repetitions and sets.
Ensure to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout. It's also important to warm up properly before performing this exercise to prepare your muscles for the movement.
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Close-Grip Chin-Up FAQs
What muscles does the Close-Grip Chin-Up work?
The Close-Grip Chin-Up mainly works the biceps and back, with help from the traps. The main muscles are the biceps brachii and latissimus dorsi.
What equipment do you need for the Close-Grip Chin-Up?
Pull up bar.
Is the Close-Grip Chin-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Close-Grip Chin-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Close-Grip Chin-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Assisted Close-Grip Underhand Chin-Up, Assisted Parallel Close-Grip Pull-Up and Muscle Bar Up.
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