How to do the Close Grip Chin-up
Close Grip Chin-up is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Close Grip Chin-up demonstration · © GymiaFit
Close Grip Chin-up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Close Grip Chin-up step by step
- 1Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- 2Hang from the bar with your arms fully extended and your feet off the ground.
- 3Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
- 4Continue pulling until your chin is above the bar.
- 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Close Grip Chin-up — questions
What muscles does the Close Grip Chin-up work?
The Close Grip Chin-up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Close Grip Chin-up?
None — the Close Grip Chin-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Close Grip Chin-up 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 Close Grip Chin-up?
Archer Pull Up, Bench Pull-ups, Chin-up 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 Close Grip Chin-up 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.