Close-grip pull-up
Also called Narrow-grip pull-up
The close-grip pull-up has your hands closer together than shoulder-width. The narrow grip gives your biceps and lats a lot of work, with help from your forearms, upper back and abs. Use it when you want more arm work in your pulling day or a different feel from the standard Pull-up. Keep your elbows in front of your body and pull your chest up toward the bar. If you cannot finish a clean rep, use a band or go back to the standard grip.
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How to do it
- Grip the bar overhand with your hands closer than shoulder-width.
- Hang with straight arms and draw your shoulders down.
- Pull your chest toward the bar, elbows in front of your body.
- Pause briefly with your chin over the bar.
- Lower slowly until your arms are fully straight.
Form tips
- Hands closer than shoulder-width, thumbs around the bar.
- Keep your elbows in front and pointing down.
- Chest to the bar, arms fully straight at the bottom.
Common mistake
- Pulling only halfway so your chin barely clears the bar.