Close-Grip Pull-Up
Target your back and biceps with Close-Grip Pull-Ups! A challenging bodyweight exercise for strength and definition.
The Close-Grip Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: pull up bar.
Required Equipment
Close-Grip Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Close-Grip Pull-Up Variations and Alternatives
How to do the Close-Grip Pull-Up
Grip the pull-up bar with your hands placed closer than shoulder-width apart.
Fully extend your arms, engaging your shoulders by pulling them down away from your ears to enter a dead hang position.
Pull your chest towards the bar by retracting your shoulder blades and flexing the elbows.
Focus on using your back muscles to execute the movement while your biceps assist.
Continue to lift yourself until your chin is above the level of the bar.
Slowly lower yourself back to the starting full-hang position with controlled movement.
Repeat for the desired number of repetitions.
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Close-Grip Pull-Up FAQs
What muscles does the Close-Grip Pull-Up work?
The Close-Grip Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Close-Grip Pull-Up?
Pull up bar.
Is the Close-Grip Pull-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 Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Close-Grip Pull-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Assisted Close-Grip Underhand Chin-Up, Assisted Parallel Close-Grip Pull-Up and Bench Pull-Up.
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