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Lats · Intermediate

Close-Grip Chin-Up

Close underhand chin-up emphasizing the lats and elbow flexors through a strict full-range vertical pull.

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Close-Grip Chin-Up demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Grab the bar with an underhand grip, your hands closer than shoulder-width apart.
  2. 02Hang with your arms fully extended and shoulders relaxed.
  3. 03Pull your chin above the bar while squeezing your shoulder blades together.
  4. 04Lower your body back to the starting position with controlled motion.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationChin-UpRelated variationMachine Assisted Chin UpRelated variationSide To Side ChinsRelated variationGironda Sternum Chin UpRelated variationL Sit Chin UpRelated variationBand Resisted Chin-up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Biceps CurlComparable substitute90 Degree Iso Chin UpComparable substituteKneeling Assisted Sliding Chin-upComparable substituteActive Bar HangComparable substituteStrict Ring Muscle-UpComparable substituteRope Climb

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