Close-Grip Chin-Up
Close-Grip Chin-Up Exercise Description
The Close-Grip Chin-Up is a vertical pulling bodyweight exercise performed with a supinated (palms-up) grip set just inside shoulder width. It primarily trains the latissimus dorsi and elbow flexors (biceps brachii, brachialis, brachioradialis), with the middle/lower trapezius, rhomboids, and rotator cuff contributing to scapular control. The closer, palms-up grip increases elbow flexion involvement while the lats drive shoulder adduction and extension. Quality execution emphasizes a neutral spine, active shoulder depression, and a controlled full, comfortable range of motion from an active hang to chin over the bar. The goal is strong, smooth pulls without momentum, keeping the shoulder blades stable and the body quiet throughout.
- Muscle Groups: Biceps, Lats
- Target Muscles: Biceps Brachii - Long Head, Latissimus Dorsi
- Assisting Muscles: Brachialis, Brachioradialis, Teres Major
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Back, Mid Back, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors, Forearm Supinators, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Outer Bicep
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Close-Grip Chin-Up Exercise
‘- Grip a sturdy bar with palms facing you, hands just inside shoulder width; wrap your thumbs.
– Step off to hang with arms straight in an active hang: ribs down, torso braced, legs together.
– Set your shoulders by drawing them down and slightly back; keep the neck long.
– Initiate by driving elbows down toward your ribs while maintaining a neutral spine.
– Keep wrists neutral and forearms roughly vertical; avoid letting elbows flare wide.
– Pull until your chin clears the bar without jutting the head forward.
– Briefly stabilize at the top with shoulder blades set; do not shrug toward the ears.
– Lower under control, extending the elbows and allowing the shoulder blades to move naturally without collapsing.
– Return to an active hang—arms straight, shoulders engaged—before the next repetition.
– Maintain a steady body: no kipping, swinging, or knee drive.
Close-Grip Chin-Up Tips
‘- Set your hands just inside shoulder width with a palms-up grip and thumbs wrapped around the bar.
– Start each rep from an active hang with arms straight, ribs down, torso braced, and legs together.
– Draw your shoulders down and slightly back before pulling to keep the neck long and shoulders set.
– Drive your elbows down toward your ribs to initiate the pull while keeping a neutral spine.
– Keep wrists neutral and forearms roughly vertical, avoiding wide elbow flare.
– Pull only until your chin clears the bar without jutting your head forward.
– At the top, briefly stabilize with your shoulder blades set and avoid shrugging toward your ears.
– Lower under control, extending the elbows and letting the shoulder blades move naturally without collapsing.
– Finish each rep by returning to an active hang with shoulders engaged before starting the next pull.
– Keep your body steady throughout the set—no kipping, swinging, or driving the knees.
Close-Grip Chin-Up Beginner Introduction
The Close-Grip Chin-Up is a bodyweight pulling exercise that uses an underhand grip placed slightly narrower than shoulder distance on a sturdy bar. With this closer, palms-up hand position, the movement highlights the biceps and forearms while the lats guide the motion at the shoulders. The upper back, traps, and shoulders also play an important role in guiding the shoulder blades and supporting the pull.
During the exercise, the lifter moves from a controlled hanging position to a point where the chin rises above the bar, then returns smoothly to the start. The spine stays naturally aligned, with the shoulders drawn down and away from the ears rather than shrugging upward. The pull comes from driving the elbows down alongside the body, using a calm, steady motion instead of swinging or using momentum. The body remains still—legs together, torso steady—so the arms, back, and shoulders handle the work through a full, comfortable range of motion.