Zirv Fitness
Strength exercise

Chin-up (Close Grip)

How to do it

  1. Hang from a bar with an underhand grip, hands shoulder-width apart.
  2. Engage your core and pull your body up until your chin clears the bar.
  3. Focus on squeezing your biceps at the top.
  4. Lower yourself back down with control to a full hang.
  5. Avoid swinging or kipping.
  6. Keep your shoulders down and back throughout.

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 Biceps 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