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

Technique
  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)