Close-Grip Chin-Up

The close-grip chin-up is a popular back exercise that targets the latissimus dorsi as the primary mover. Alongside developing these muscle groups, this exercise helps to improve grip strength and posture for a strong, stable back.

This is a good exercise for back workouts at home, as it only requires a sturdy bar to lift yourself. It effectively isolates the lats, as it doesn’t elicit much assistance from surrounding muscles.

Read on for guidance on proper exercise execution, workout programming suggestions, and muscle group activation rates.

How To Do

  1. Begin by standing in front of a high, sturdy bar that will support your weight.
  2. Grasp the bar with an underhand grip, palms facing up. Your grip should be narrower than shoulder width and your arms extended with a slight bend in the elbow.
  3. Let your feet hang and cross your ankles to avoid swinging your legs.
  4. Inhale and engage your core.
  5. Exhale to pull yourself up to the bar. Continue until your chin reaches the bar, and hold for a second.
  6. Focus on squeezing the back and upper arms during the full range of motion.
  7. Inhale to slowly lower back down to the starting position.

Tips From Expert

  • Keep the movement controlled without using momentum to complete the exercise. This ensures targeted back and upper arm activation.
  • Maintain a neutral spine with your core engaged to avoid straining the lower back.
  • Focus on squeezing the biceps with a supinated grip (palms facing you) for maximum activation. This also supports the elbow joint.
  • If you need to modify initially, you can begin by using a weight-assisted chin-up machine. Do this until you gain the strength to perform the full exercise without modification.
  • Hold at the top of the movement and squeeze the lats, enhancing muscle activation for optimal results.

Optimal Sets and Reps

The following table describes the appropriate number of repetitions and sets to complete based on fitness level and training goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Close-Grip Chin-Up

How to Put in Your Workout Split

There are many chin-up benefits for a variety of routines. This exercise is particularly effective during upper-body and back-focused workouts. It provides isolated engagement to your latissimus dorsi.

It can be programmed in multiple ways depending on your training focus.

  1. Back Day Routine — Here, the main goal is achieving maximum lat muscle hypertrophy. Program the close grip chin-up into a back day routine following deadlifts and bent-over rows. This will target the lats as the primary mover for increased muscle fatigue and growth.
  2. General Fitness — The main goal here is to improve muscle balance and functional strength by using higher repetitions and lowering weight. Incorporate the close grip chin-up as part of a functional full-body lift. Program it after squats, push-ups, and dumbbell lunges.
  3. Upper Body Pull — For this option, focus on lower reps and heavier weights. Program this exercise into an upper body pull day of a 3-day workout split to target your pulling muscles. Pair it with other pulling exercises such as cable face pulls and barbell rows for an effective workout.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

Your latissimus dorsi, also known as your lats, makes up the majority of your back musculature. It is primarily responsible for shoulder extension, adduction, and internal rotation. This refers to bringing your arm down, across your body, and behind your back.

During the close grip chin-up, the lats contract to bring your body up to the bar. As the only primary mover, this exercise effectively targets the lats.

Studies looking at EMG data provide insight into the extent to which certain exercises target specific muscle groups. Latissimus dorsi activation rates were found to reach 79%–99% of maximum voluntary contraction during pull-up and chin-up variations. This demonstrates how effective the close grip chin-up is at engaging the back muscles.

Secondary Muscle Groups

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Biceps Long Head

The biceps long head is one of two muscles that make up the biceps brachii. It is the longer outer head. It originates from the humerus (upper arm) and is inserted into the ulna (forearm).

The close grip chin-up activates the biceps long head to support with elbow flexion when lifting yourself to the bar. It also maintains tension for increased shoulder stability throughout the full range of motion.

Biceps Short Head

The biceps short head makes up the rest of the biceps brachii. Like the biceps long head, it originates from the upper arm bone and inserts into the forearm. It works with the biceps long head to flex the elbow, internally rotate the forearm, and stabilize the shoulder.

The close grip chin-up targets the biceps short head as a secondary mover along with the long head. These muscles work together to provide forearm and elbow joint stability.

Brachialis

The brachialis is an upper arm muscle located beneath the biceps. It plays a significant role in flexing the elbow to lift against resistance. This makes it invaluable for forearm strength, stability, and general arm movement.

The brachialis differs from other arm muscles like the biceps brachii because it is single-headed. Unlike the biceps, which cross the elbow and shoulder joint, the brachialis is a pure elbow flexor. This means it provides elbow flexion at all limb positions.

It activates during the close grip chin-up to support the elbow joint during the concentric (muscle shortening) lifting phase. It also helps stabilize the forearms throughout the range of motion.

Brachioradialis

The brachioradialis runs from the top part of the forearm. It is most active during elbow flexion and supports wrist and forearm stabilization. It also supports forearm rotation between a supinated (palms facing up) and pronated (palms down) position.

The brachioradialis works with the brachialis during the close grip chin-up. It supports forearm and wrist stability by maintaining controlled and steady movements.

Upper Trapezius

Your upper trapezius is one of the three parts of the trapezius muscle: the upper, middle, and lower trapezius. These comprise a significant portion of your back musculature. The upper trapezius runs from the base of the skull to the outer shoulder blade.

During the close grip chin-up, the upper trapezius retracts the shoulder blades (bringing them closer to the spine). This happens when you squeeze them together to raise your upper body to the bar. It also stabilizes the upper back and neck to prevent strain during the exercise.

Equipment

Pull Up Bar

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Pull Up Bar

This is great for compound upper-body movements. Make sure you set it up in a suitable area with a higher ceiling. Ensure a secure grip to avoid falls.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Pull-Up

Weighted Pull-Up

Chair Inverted Row

Chin-Up

Pulse Row

Wide-Grip Pull-Up

Weighted Chin-Up

Seal Push-Up

Reverse Grip Chair Inverted Row

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Assisted Pull-Up

Lat Pulldown

Dumbbell Single-Arm Bent-Over Row

Dumbbell Pullover

Barbell Bent-Over Row

Straight Arm Lat Pulldown

Assisted Chin-Up

Standing Cable Lat Pulldown

Inverted Row

Dumbbell Bent-Over Row

Who Should Do?

Endurance And Strength Athletes

Endurance and strength athletes, like powerlifters and rock climbers, require upper body strength and power for pulling movements and stabilization. Many individuals involved in these sports benefit from a combination of these for good performance. 

The close grip chin-up isolates and progressively loads the lats to build mass and strength. It also improves coordination by enhancing the mind-muscle connection through controlled movements. 

Additionally, the eccentric, or muscle lengthening, phase increases the muscle’s ability to handle high loads and power. Engaging against resistance while in a lengthened position stimulates growth.

Bodybuilders

As a bodybuilder, your main focus is to build a well-rounded physique. As part of this, the lats and biceps comprise a significant portion of the upper-body musculature.

The close grip chin-up isolates the lats, contributing to greater strength and upper-body definition. It benefits bodybuilders, especially when programmed after other back and arm exercises. This provides a greater challenge to these muscles when they are already fatigued, contributing to more strength and muscle gains.

General Fitness Enthusiasts

A main focus for general fitness enthusiasts is improving functional strength in the upper body. Your lats and biceps are crucial for everyday activities such as lifting objects, pulling doors, and carrying your child. 

Pull-ups and chin-ups are excellent functional exercises as they specifically target these muscles during functional strength workouts. Chin-up variations, like the close grip chin-up, work your back and upper arms, which are essential for daily functional tasks.

Close grip chin-ups are versatile and accessible, requiring only body weight, and can be performed anywhere. They also improve spinal stability, contributing to proper posture. This makes them an effective and beneficial exercise for all fitness enthusiasts, including those not ready for heavy weights.

Who Should Not Do?

Individuals With Shoulder Issues

Individuals recovering from a shoulder injury or impingement often have a reduced range of motion. They may also experience decreased shoulder stability and pain during overhead extension.

The close grip chin-up requires significant shoulder flexion which can stress the shoulder joint. The shoulders need to work hard to maintain control as you lower down. This could exacerbate an existing injury in those areas. 

Individuals with shoulder injuries should avoid this exercise to avoid straining the affected areas. Consult with a physical therapist to employ a gradual return to training during injury recovery. 

Individuals With Wrist Or Elbow Issues

Individuals with elbow and wrist injuries often have difficulty performing their normal ranges of motion. When resistance is added, this problem becomes worse. 

When performing the close grip chin-up, the wrists work to keep a firm grip on the bar. Additionally, the elbows engage as you flex to raise the upper body, supporting the shoulders and forearms.

Performing this exercise with an elbow or wrist issue could exacerbate pain or discomfort. Avoid this movement until after consulting with a fitness professional. 

Individuals With Forearm Injuries

Individuals with forearm injuries have a reduced range of motion and are prone to pain in their forearms and surrounding tendons. The close grip chin-up places strain on the forearms to maintain a strong hold on the bar. It also requires forearm support when extending and flexing the elbow.

Individuals with forearm issues or weakness could risk worsening their condition or delaying healing. If you have an existing forearm injury, refrain from this exercise before consulting with a physical therapist.

Benefits Of The Close-Grip Chin-Up

Increases Biceps Activation

The biceps and forearms are key contributors to an aesthetically pleasing upper-body physique. Developing these muscles helps sculpt and define the upper body, leading to improved muscle symmetry and balance overall. They are also highly active during functional activities like lifting boxes, playing catch, or carrying your child.

Although this exercise primarily targets the lats, the supinated grip (palms facing you) targets bicep activation. This increases the stimulus on the biceps compared to using a pronated grip (palms down) like the traditional pull-up. As a result, it is effective at developing the biceps for strong, toned arms.

Improves Grip Strength

The biceps and brachialis are crucial muscles involved in maintaining a strong and controlled grip. They are activated during a variety of exercises, including deadlifts, pullups, and rock climbing. Thus, grip strength is essential for sports performance.

Alongside this, grip strength is essential for everyday tasks such as carrying groceries, opening jars, or pulling a door open. It’s now also recognized as a crucial marker of optimal health.

The close grip chin-up targets the brachialis, biceps, and surrounding joints to improve grip strength and stability. This makes the exercise very valuable in an upper-body pull day with pull-ups, rows, and bicep curls.

Strengthens The Back 

The close grip chin-up is an effective strength-builder that isolates the lats and engages the upper arms throughout the movement. It activates these muscles throughout the range of motion to maintain controlled and steady movements.

Use the principles of progressive overload to gradually increase the intensity on the targeted muscles to achieve results. To maximize the effectiveness of this method, increase the reps or decrease recovery over time as you build strength. This approach enhances muscle hypertrophy to build a wide, strong back.

By incorporating this exercise into your routine, you can effectively build strength and develop your back muscles. It is a valuable addition to an upper-body or full-body lift.

Frequently Asked Questions

Are close-grip chin-ups effective?

Close-grip chin-ups are effective as a strength-builder for the lats and upper arms. The pull-up movement isolates the lats as the prime mover while the supinated grip increases focus on the biceps.

Is it harder for lighter people to do close-grip chin-ups?

Close-grip chin-ups are a challenging exercise that requires significant upper-body strength. Individuals with less strength and muscle mass in the lats and arms may find them more challenging. Alternately, heavier individuals with more body fat will also find them difficult.

How to program close-grip chin-ups?

Close-grip chin-ups are beneficial in a targeted back day routine, functional full-body lift, or upper-body pull split. Program them with other pulling movements that target the back and arms like deadlifts, cable rows, and pull-ups.

Will close-grip chin-ups build muscle?

Close-grip chin-ups provide isolated resistance to the back muscles. This breaks down the muscles allowing them to rebuild larger and stronger. Additionally, this movement focuses on the biceps, contributing to large, sculpted arms.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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