Description

The close grip chin-up is a bodyweight exercise that primarily targets the biceps and lats. It is a challenging upper body exercise that requires strength and control.

Starting Position

Hang from a chin-up bar with a close grip, palms facing towards you, and hands placed shoulder-width apart.

Technical Execution

Initiate the movement by pulling yourself up towards the bar until your chin clears the bar. Lower yourself back down with control to the starting position.

Range of Motion

Ensure a full range of motion by starting from a dead hang position and pulling until the chin clears the bar.

Variations

Variations of the close grip chin-up include using a pull-up assist machine or resistance bands for assistance, or performing underhand grip chin-ups for variation.

Common Mistakes

Common mistakes include swinging the body to gain momentum, not fully extending the arms at the bottom of the movement, and failing to maintain proper posture throughout.

Practical Advice

Focus on engaging the core muscles to stabilize the body, keep the elbows close to the body during the movement, and control the descent to maximize muscle engagement.

Additional Notes

It is important to gradually progress with this exercise by increasing the number of repetitions or adding weight for more resistance.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

biceps

Secondary Muscles