A close-grip pull-up is a vertical pulling exercise performed with a narrow overhand grip that primarily stresses the latissimus dorsi and upper back while the biceps assist.
How to do the Close Grip Pull Up#
- Grab the bar with a narrow, overhand grip (hands about shoulder-width or slightly closer).
- Hang fully with arms extended, brace your core, and draw your shoulder blades down and back to set the scapula.
- Pull your body upward by driving your elbows down toward your ribs and lead with your chest until your chin clears or approaches the bar.
- Hold the top briefly with your torso tall and shoulders retracted.
- Lower yourself under control until your arms are straight and your shoulders return to the starting position.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Biceps (Biceps Brachii)
- Secondary: Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis)
Common mistakes#
- Kicking or swinging the legs to generate momentum.
- Failing to reach a full hang between reps.
- Shrugging the shoulders instead of initiating the pull with the lats.
- Pulling with the chin first rather than bringing the chest to the bar.
