Bodyweight Training

Close-Grip Chin-Up exercise

A variation of the chin-up using a closer grip to place more emphasis on the biceps.

Close-Grip Chin-Up exercise demonstration

How to perform Close-Grip Chin-Up

  1. Take a pull-up bar with palms facing you, hands 4-6 inches apart.
  2. Hang with arms fully extended.
  3. Keep your core engaged and legs steady.
  4. Pull your chest up toward the bar.
  5. Rise until your chin is above the bar.
  6. Lower yourself all the way down with control.
  7. Repeat.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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