Close-Grip Chin-Up

Lats, BicepsPull-Up Bar

The close-grip chin-up is an effective bodyweight exercise for your lats and biceps. An underhand grip puts your arms in a stronger position and reduces strain on your shoulder joints. It requires solid foundational strength and body control.

How to do it

1Grab the pull-up bar with a narrow underhand grip (palms facing you) and hang at full arm extension.

2Pull your shoulders down and squeeze your shoulder blades to engage your back before pulling.

3Pull yourself up smoothly, driving your elbows down until your chin clears the bar.

4Pause for a moment at the top position.

5Lower yourself under control until your arms are fully extended again.

Common mistakes

Kipping or swinging your legs reduces muscle engagement and increases injury risk.

Cutting the range of motion short deprives your lats and biceps of full work.

Dropping fast at the bottom places harsh stress on your elbow and shoulder joints.

Breathing

Exhale as you pull yourself up, and inhale as you lower back down under control.

Make it harder or easier

To regress, use a resistance band under your feet for assistance.

To progress, slow down the lowering phase to three or four seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.