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Narrow Grip Pull-Up

Step by step instructions, muscle activation and variants for the Narrow Grip Pull-Up.

MediumRear shouldersTrapezius

About this exercise

Chin-Ups with a narrow parallel grip use a neutral hand position placed close together, targeting the lats with strong biceps assistance. The narrow grip and neutral wrist angle reduce shoulder strain and often allows lifters to feel a stronger lat contraction.

How to Perform

  • Grip the parallel handles of a pull-up bar with a narrow neutral (palms facing each other) grip
  • Hang with your arms fully extended and shoulders slightly depressed
  • Pull your body upward by driving your elbows down and back toward your hips
  • Continue until your chin clears the bar or your chest approaches the handles
  • Pause briefly at the top, squeezing your lats
  • Slowly lower yourself back to the dead hang position under control

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest

About the Narrow Grip Pull-Up

The Narrow Grip Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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