Close Grip Chin-Up
Also known as: narrow chin up
In SetGrip: Chin-Up (Close Grip)
- Primary muscleBiceps
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Pull
Setting the hands close together tilts a bar pull decisively toward the biceps, which travel through a longer loaded range than most curls provide. Slot it late in a pull session as heavy arm work; strict bodyweight sets are plenty, and added weight comes long after the standard Chin-Up feels easy.
How to do the Close Grip Chin-Up
- Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
- Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Think of pulling your elbows toward your back pockets rather than pulling your chin over the bar.
Muscles worked
Common mistakes
- Skipping the dead hang — half reps from bent arms skip the hardest part; let the arms straighten fully at the bottom and initiate by pulling the shoulders down first.
- Kipping without meaning to — a swing from the hips makes the rep easier but tells you nothing about your strength; keep the legs still, or cross the ankles and squeeze the glutes.
- Chin poking forward — reaching with the neck is a way to fake the last inch; drive the elbows down and get the chest to the bar instead.
- Adding weight too early — get to eight or ten strict reps before you hang a plate off your belt.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pull-ups and chin-ups go first or second in a pull session, before rows and pulldowns, while your grip is fresh. They superset well with dips on the same station for a push and pull block.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Close Grip Chin-Up work?
The Close Grip Chin-Up primarily works the biceps. It also involves the forearms and delts, which assist the movement and stabilise the joints.
Is the Close Grip Chin-Up good for beginners?
Not as a starting point. The Close Grip Chin-Up is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Close Grip Chin-Up?
If you cannot do the Close Grip Chin-Up, try the Close Grip Supinated Inverted Row, the L-Pull-Up or the Pull-Up. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Close Grip Chin-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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