Smart Workout Diary

Chin-Up Close Grip

The close-grip chin-up is a bodyweight vertical pulling exercise performed with a narrow underhand grip on a pull-up bar. It primarily trains the latissimus dorsi and biceps, while the forearms, upper back, and core help control the movement. It supports upper-body pulling strength and bodyweight control.

Demonstration

Chin-Up Close Grip — demonstration 1
Chin-Up Close Grip — demonstration 2

Instructions

  1. Stand beneath a secure pull-up bar and grip it with both palms facing you, hands slightly narrower than shoulder width.
  2. Hang with straight arms, shoulders active, legs still, and your ribs stacked over a lightly braced abdomen.
  3. Exhale and pull your elbows down and back, lifting your chest toward the bar without swinging.
  4. Continue until your chin clearly passes the bar while keeping your neck neutral and shoulders controlled.
  5. Lower slowly to a full, controlled hang and repeat; stop if you cannot maintain control or the bar is unstable.
Muscle Group
Lats
Other Muscle Groups
Biceps, Upper Back
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar
Difficulty
Intermediate

Technique tips

  1. Use a true narrow grip: keep the hands close but comfortable; excessive narrowing can irritate the wrists or elbows.
  2. Avoid kipping: keep the legs quiet and begin each repetition from a controlled hang.
  3. Control the descent: do not drop from the top; lower under control to build strength and reduce abrupt joint stress.
  4. Scale appropriately: use assistance or controlled partial ranges if full repetitions compromise form.
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