Quick Answer
Close Grip Chin-Up is a intermediate strength exercise that targets your biceps and lats. It uses a pull up bar. Grasp the bar with a narrow underhand grip.
Video Tutorial
How to Perform the Close Grip Chin-Up
- 1
Grasp the bar with a narrow underhand grip.
- 2
Pull your chest toward the bar by driving your elbows down.
- 3
Lower yourself back to the starting position until your arms are fully extended.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Close Grip Chin-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Close Grip Chin-Up work?
The Close Grip Chin-Up primarily works your biceps and lats. Secondary muscles include the upper back and forearms.
What equipment do I need for the Close Grip Chin-Up?
The Close Grip Chin-Up needs a pull up bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Close Grip Chin-Up suitable for beginners?
The Close Grip Chin-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Close Grip Chin-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Close Grip Chin-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train biceps and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.