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 pull-up is a compound upper-body exercise performed on a pull-up bar with the hands placed closer than shoulder width. The narrow grip shifts greater mechanical emphasis onto the lats and long head of the biceps compared to a standard-width pull-up. It is a challenging bodyweight movement that builds back width and arm strength.

How to Perform

  • Grip the pull-up bar with both hands close together, palms facing away, hands inside shoulder width
  • Hang at full arm extension with your shoulders engaged and core tight
  • Pull your chest toward the bar by driving your elbows down and back
  • Continue pulling until your chin clears the bar
  • Pause briefly at the top, squeezing your lats
  • Lower yourself in a slow, controlled manner back to the dead-hang position
  • Avoid swinging or using momentum throughout the movement

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapezius

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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