Close Grip Chin-Up
- Músculo objetivo
- Latissimus Dorsi
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Body weight
- Parte del cuerpo
- Back
- Tipo
- Strength
The close grip chin-up is a bodyweight pulling exercise that primarily targets the latissimus dorsi, with strong assistance from the biceps, brachialis, and brachioradialis of the arms. Using a supinated (underhand) grip with the hands set close together, it lets you train your back and arms together and builds the pulling strength needed for heavier vertical work.
Cómo hacer el Close Grip Chin-Up
- 1Set up under a pull-up bar and take a supinated (underhand) grip with your palms facing you and your hands roughly 4–6 inches apart.
- 2Hang from the bar with your arms fully extended, then pull your shoulder blades down and slightly back to set your back.
- 3Brace your core and squeeze your glutes so your body stays in a stable, slightly hollow line without swinging.
- 4Drive your elbows down toward your ribs and pull your chest up to the bar, leading with the chest rather than the chin.
- 5Continue until your chin clears the bar and you feel your lats and biceps fully contract at the top.
- 6Lower yourself under control until your arms are fully extended again, keeping tension through the back and arms.
- 7Complete your reps, then step or drop down to the floor with control.
Consejos de técnica
- Keep your shoulder blades depressed throughout the rep so the lats do the work instead of letting your shoulders shrug up to your ears.
- Lead the pull with your chest and elbows, not by craning your neck to get your chin over the bar.
- Control the lowering phase for two to three seconds; the eccentric is where much of the back and arm growth happens.
- If you can't yet do full reps, use a resistance band looped over the bar or do slow negatives to build strength.
Errores comunes
- Swinging or kipping to generate momentum, which takes tension off the lats and biceps and turns a strength move into a cheat.
- Cutting the range short by not reaching a full dead hang at the bottom, which limits lat stretch and overstates how many reps you can do.
- Shrugging the shoulders up toward the ears, which loads the upper traps and neck instead of the back and risks shoulder strain.
- Flaring the elbows wide instead of driving them down and in, which reduces lat engagement and stresses the shoulders.
Preguntas frecuentes
What muscles does the close grip chin-up work?
It primarily works the latissimus dorsi, with the biceps, brachialis, brachioradialis, teres major, posterior deltoid, lower and middle trapezius, and chest helping out. The close underhand grip puts extra emphasis on the lats and biceps.
What's the difference between a close grip chin-up and a pull-up?
A close grip chin-up uses a narrow underhand (supinated) grip, which recruits the biceps heavily alongside the lats. A pull-up uses a wider overhand (pronated) grip that shifts more of the work onto the upper back and lats with less biceps involvement.
Are close grip chin-ups good for beginners?
They can be, but full bodyweight reps are demanding. Beginners should start with band-assisted chin-ups or slow negatives to build the back and arm strength needed before progressing to unassisted reps.
How many sets and reps should I do?
For most lifters, 3–4 sets of 5–10 reps works well. If you can do more than 10 clean reps, add weight with a dip belt; if you can't reach 5, use a band or negatives until you build up.
