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Lats · Body weight · Intermediate

How to do Close Grip Chin-up

The close grip chin-up is a bodyweight exercise targeting the lats, with significant involvement of the biceps and forearms. It requires pulling your body up to a bar with a close, underhand grip, emphasizing upper body strength.

Close Grip Chin-up demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Body weight
Level
Intermediate
Category
Back

How to do Close Grip Chin-up, step by step

  1. Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
  2. Hang from the bar with your arms fully extended and your feet off the ground.
  3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
  4. Continue pulling until your chin is above the bar.
  5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Close Grip Chin-up →

Muscles worked

Close Grip Chin-up works your lats as the main mover, with help from your biceps and forearms.

Variations

Close Grip Chin-up is a variation of Pull-up.

Track Close Grip Chin-up in SPLYT

Close Grip Chin-up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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