Close Grip Chin Ups

Close grip chin ups are a compound exercise for your back muscles, but when using a supinated grip, they give your biceps a great workout too.


How to perform close grip chin ups

  1. Hang from the chin up bar with your hands in a supinated grip (facing your body) and slightly narrower than your shoulders. Your feet should not be touching the ground.
  2. Slowly pull your body up until your chin is above the bar.
  3. Slowly lower yourself back to the starting position.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps. Use weights if needed.


Muscles Used

Primary Muscles
  • Latissimus Dorsi (Lats)
Secondary Muscles

  • Brachialis (Lower Biceps)
  • Brachioradialis (Forearm)
  • Teres Major (Outer Back)
  • Deltoid, Posterior (Rear Delts)
  • Rhomboids (Middle Back)
  • Levator Scapulae (Rear Neck)
  • Trapezius, Middle (Upper Traps)
  • Trapezius, Lower (Lower Traps)
  • Pectoralis Major, Sternal Lower Pecs)
  • Pectoralis Minor (Chest)

Stabilizer Muscles
  • Triceps, Long Head (Triceps)
  • Biceps Brachii (Biceps)

About Me

Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

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I created so that I could share my knowledge and experience in the area of fitness, nutrition, and muscle building exercises. Many people don't know where to start when it comes to fitness and I hope this website can be a good starting point.

About Strength

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