Close Grip Pull-Up
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The close grip pull-up is a bodyweight back exercise that primarily targets the lats (latissimus dorsi), with strong assistance from the biceps and the mid-back muscles. Taking a narrow, shoulder-width or closer overhand grip shifts more of the work toward the lower lats and arms, making it a strength-builder for vertical pulling.
Close Grip Pull-Up: So führst du sie aus
- 1Grip a pull-up bar with an overhand grip, hands set roughly shoulder-width apart or slightly closer.
- 2Hang at full arm extension with your shoulder blades active, core braced, and legs together or crossed behind you.
- 3Pull your shoulder blades down and back to start the movement before your arms take over.
- 4Drive your elbows down toward your ribs and pull your chest up toward the bar, keeping your elbows close to your body.
- 5Continue until your chin clears the bar, squeezing your back and biceps at the top.
- 6Lower yourself under control until your arms are fully extended and your shoulder blades reset.
- 7Repeat for your target reps without swinging or kipping between repetitions.
Technik-Tipps
- Initiate each rep by depressing your shoulder blades, not by yanking with your arms, to keep tension on the lats.
- Keep your elbows tracking close to your torso throughout the pull to bias the lats and biceps.
- Brace your core and squeeze your glutes to stop your lower body from swinging.
- Control the descent over 2–3 seconds rather than dropping; the lowering phase builds as much strength as the pull.
Häufige Fehler
- Using momentum or kipping to swing up, which cheats the rep and removes tension from the back.
- Stopping short of the bar with the chin, which shortens the range of motion and limits muscle development.
- Letting the shoulders shrug up toward the ears, which loses lat engagement and stresses the shoulder joint.
- Dropping quickly out of the top instead of lowering under control, wasting the eccentric and risking elbow strain.
Häufig gestellte Fragen
What muscles does the close grip pull-up work?
It primarily works the lats (latissimus dorsi), with the biceps and mid-back muscles assisting. The narrow grip places extra emphasis on the lower lats and arms.
How is a close grip pull-up different from a regular pull-up?
A close grip uses a narrower, near-shoulder-width overhand grip, which keeps the elbows tucked and shifts more work to the lower lats and biceps than a standard wide-grip pull-up.
Are close grip pull-ups good for beginners?
They are demanding because they use your full bodyweight. Beginners can build up with assisted reps using a band or machine, or with slow negative-only lowering until they can do full reps.
How many sets and reps should I do?
A common range is 3–4 sets of 5–10 reps. If you can do more than 10 clean reps, add weight with a dip belt; if you can't complete 5, use assistance to build strength.
