How to do the Chin-ups (narrow Parallel Grip)
Chin-ups (narrow Parallel Grip) is an advanced multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Chin-ups (narrow Parallel Grip) demonstration · © GymiaFit
Chin-ups (narrow Parallel Grip) at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Chin-ups (narrow Parallel Grip) step by step
- 1Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
- 2Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
- 3Continue pulling until your chin is above the bar.
- 4Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 5Repeat for the desired number of repetitions.
Chin-ups (narrow Parallel Grip) — questions
What muscles does the Chin-ups (narrow Parallel Grip) work?
The Chin-ups (narrow Parallel Grip) primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Chin-ups (narrow Parallel Grip)?
None — the Chin-ups (narrow Parallel Grip) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Chin-ups (narrow Parallel Grip) suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Chin-ups (narrow Parallel Grip)?
Bodyweight Standing Close-grip One Arm Row, Bodyweight Standing One Arm Row, Bodyweight Standing One Arm Row (with Towel) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Chin-ups (narrow Parallel Grip) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.