Narrow Seated Chin-up
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Body weight
- Parte del cuerpo
- Back
- Tipo
- Strength
The narrow seated chin-up is a bodyweight back exercise that targets the infraspinatus, latissimus dorsi, teres major, teres minor, and trapezius (lower and middle fibers), with the biceps brachii, brachialis, brachioradialis, and posterior deltoid providing strong assistance. Performed with a close supinated grip, it emphasizes the mid-back and outer lats. It is an effective pull strength builder that suits beginners and advanced athletes alike.
Cómo hacer el Narrow Seated Chin-up
- 1Sit or stand beneath a chin-up bar and take a close, shoulder-width or narrower supinated (palms-facing-you) grip on the bar.
- 2Hang at full arm extension, cross your feet if needed, and pull your shoulder blades down and back to activate the lats before you begin pulling.
- 3Brace your core and depress your shoulders away from your ears to create a stable base.
- 4Pull yourself upward by driving your elbows straight down toward your hips, keeping them close to your sides throughout the movement.
- 5Continue pulling until your chin clears the bar or your upper chest approaches it, squeezing the lats and mid-back at the top.
- 6Lower yourself in a controlled, slow manner back to full arm extension, resisting gravity on the way down.
- 7Repeat for the desired number of reps, maintaining tension in the back and avoiding swinging.
Consejos de técnica
- Focus on leading with your elbows rather than your hands — think of your arms as hooks so the lats do most of the work.
- Keep your chest slightly up and your torso nearly vertical to maximise lat engagement throughout the range of motion.
- Control the descent (eccentric phase) for at least two seconds; the slow lowering builds as much back strength as the pull up.
- Avoid shrugging your shoulders; keep them packed down throughout every rep to protect the shoulder joint and maintain tension on the target muscles.
Errores comunes
- Using momentum or swinging the lower body to get the chin over the bar, which reduces time under tension and limits back development.
- Allowing the elbows to flare wide instead of keeping them close to the torso, which shifts stress away from the lats and onto the shoulder joint.
- Cutting the range of motion short by not fully extending the arms at the bottom, which limits stretch on the lats and reduces overall muscle activation.
- Shrugging the shoulders up toward the ears at the top, which loads the traps unnecessarily and can cause shoulder impingement.
Preguntas frecuentes
What muscles does the narrow seated chin-up work?
The primary muscles are the infraspinatus, latissimus dorsi, teres major, teres minor, and trapezius (lower and middle fibers). The biceps brachii, brachialis, brachioradialis, and posterior deltoid act as synergists.
What is the difference between a narrow chin-up and a standard chin-up?
A narrow chin-up uses a close supinated grip (hands shoulder-width or narrower), which increases the range of motion and places greater emphasis on the inner lats and mid-back muscles compared to a wider grip.
How is the seated version different from a hanging chin-up?
The seated variation uses a low bar or assisted setup so your feet or knees stay on the floor, reducing the amount of bodyweight you must lift. It is ideal for beginners building pull strength before progressing to a full hanging chin-up.
How many reps should I aim for?
For strength, aim for 3–5 sets of 4–6 reps with challenging resistance. For hypertrophy, target 3–4 sets of 8–12 reps with controlled tempo, especially on the lowering phase.
