Zirv Fitness
Strength exercise

Chin-up (Close Grip)

How to do it

  1. Grip the pull-up bar with palms facing you, hands set closer than shoulder width, thumbs nearly touching.
  2. Hang with arms fully extended and shoulder blades set before starting the pull.
  3. Brace your core to keep your legs still and avoid kipping momentum.
  4. Pull your chin over the bar by driving your elbows down and back, loading the lats, biceps, and forearm flexors through the narrow grip.
  5. Exhale as you pull up and inhale as you lower back to a full hang.
  6. Avoid letting the elbows flare out to the sides; keep them tracking close to your torso through the pull.

Muscles worked

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises

Related Lats exercises

Barbell Reverse Grip RowCable Row (Wide Grip)Chin-up (Wide Grip)Lat Pulldown Machine (Close Grip)Lat Pulldown Machine (Neutral Grip)Lat Pulldown Machine (Wide Grip)
Type
Strength
Equipment
Pull-Up Bar
Primary muscles
Latissimus Dorsi, Biceps, Forearm Flexors
Measured in
Reps and weight