Close Grip Chin-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Close Grip Chin-Up

Step by step instructions, muscle activation and variants for the Close Grip Chin-Up.

HardMiddle back

About this exercise

The close grip chin-up is a bodyweight pulling exercise performed with a supinated (underhand) grip and hands close together, placing strong emphasis on the biceps while also heavily engaging the lats. The narrow grip and supinated hand position increase biceps recruitment compared to wider pull-up variations.

How to Perform

  • Grip the pull-up bar with both hands close together, palms facing toward you (supinated grip)
  • Hang at full arm extension with your core braced and legs straight or slightly crossed
  • Pull yourself upward by driving your elbows down toward your hips
  • Continue pulling until your chin clears the bar
  • Hold briefly at the top and squeeze your lats and biceps
  • Lower yourself slowly back to the dead-hang position under control
  • Repeat without swinging or using momentum

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmMiddle chestTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Close Grip Chin-Up

The Close Grip Chin-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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