Narrow Grip Pull-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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