Chin-Up (Close Grip)

The ultimate bicep and lat builder — close grip underhand variation for maximum arm recruitment and complete upper body pulling strength

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Biceps, Lats
Secondary Muscles	Upper Back, Brachialis
Equipment	Pull-Up Bar
Difficulty	⭐ Beginner
Priority	🟠 Common

Movement Summary

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🎯 Setup

Starting Position

1. Grip: Underhand (supinated) grip on the bar
   • Palms facing toward you
   • Hands positioned 6-8 inches apart (closer than shoulders)
2. Hang: Full dead hang with arms completely extended
3. Shoulders: Start with shoulders slightly elevated, prepare to depress
4. Core: Brace core to prevent swinging
5. Legs: Keep legs straight or cross ankles, minimal movement

Equipment Setup

Equipment	Setting	Notes
Bar height	High enough for full dead hang	Feet clear the ground
Grip spacing	6-8 inches between hands	Not touching, shoulder-width or narrower
Grip aids	Optional chalk	Improves grip security
Assistance	Bands or machine	For building up strength

Setup Cue

"Palms toward you, hands close, hang dead and ready to crush it"

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🔄 Execution

The Movement

⬇️ Dead Hang

What's happening: Full extension, biceps and lats loaded

1. Arms completely straight, hanging from bar
2. Biceps and lats under full stretch
3. Core engaged to prevent swing
4. Breathing: Deep breath before initiating pull

Feel: Stretch in lats and biceps, grip engaged, shoulders active

🔥 Engagement Phase

What's happening: Scapula and lat activation before arm bend

1. Depress and retract shoulder blades first
2. "Pull shoulders down and back"
3. Slight upward movement before biceps engage
4. Breathing: Hold breath through pull

Key: Engage back first, then let biceps join the party

⬆️ Pulling Up

What's happening: Combined lat and bicep pull with maximum arm recruitment

1. Pull elbows down and toward your sides
2. Think "drive elbows to hip pockets"
3. Let biceps work hard — they're in an optimal position
4. Pull until chin clears bar or chest touches bar

Tempo: 1-2 seconds (smooth and powerful)

Feel: Biceps working extremely hard, lats contracting, complete upper body engagement

🔝 Top Position

What's happening: Peak contraction, maximum bicep and lat squeeze

1. Chin over bar (minimum) or upper chest to bar (ideal)
2. Elbows fully flexed, pulled down and tight to sides
3. Shoulder blades retracted together
4. Squeeze biceps and lats hard at top

Breathing: Brief exhale or continue holding

Feel: Intense bicep contraction, lats fully engaged, complete squeeze

⬇️ Lowering

What's happening: Resisting gravity with maximum control

1. Lower yourself slowly — don't drop
2. Maintain tension in lats and biceps throughout
3. Gradually extend arms back to complete dead hang
4. Breathing: Inhale on the way down

Tempo: 2-3 seconds (controlled negative, eccentric gold)

Feel: Eccentric bicep and lat engagement, full stretch at bottom

Key Cues

Primary Cues

• "Shoulders first, then arms" — initiate with scapula, not biceps
• "Pull chest to bar" — ensures full range of motion
• "Elbows to sides, squeeze hard" — maximizes contraction

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down, no pause
Hypertrophy	2-1-3-0	2s up, 1s pause, 3s down, no pause
Bicep Emphasis	2-2-5-0	2s up, 2s squeeze, 5s down (maximum TUT)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Biceps Brachii	Elbow flexion — dominant role with close underhand grip	██████████ 92%
Latissimus Dorsi	Shoulder extension — primary back mover	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Brachialis	Elbow flexion — deep arm muscle working hard	████████░░ 78%
Upper Back	Scapular retraction and control	███████░░░ 68%

Stabilizers

Muscle	Role
Forearms	Grip strength and wrist stability
Core	Anti-extension, prevent swinging

Muscle Emphasis

Close grip + underhand = Maximum bicep recruitment: This variation combines the bicep advantage of underhand grip with the increased range of motion from close grip spacing. The result is the highest bicep activation of any pull-up variation while still providing excellent lat development.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Grip too narrow	Hands touching, uncomfortable wrist position	Wrist strain, no additional benefit	6-8 inches between hands
All arms, no back	Curling yourself up without scapula engagement	Misses lat development, shoulder stress	"Shoulders down and back first" cue
Partial ROM	Not going to full dead hang	Less muscle activation, cheating	Reset to dead hang every rep
Swinging/kipping	Using momentum to complete reps	Less strength gains, injury risk	Slow tempo, engage core
Head jutting forward	Reaching with chin only	Neck strain, incomplete ROM	Pull chest to bar instead

Most Common Error

Skipping scapula engagement — it's easy to just curl yourself up with this variation since your biceps are so strong in this position. But you'll miss critical lat development and risk shoulder issues. Always initiate with shoulders down and back.

Self-Check Checklist

• Hands 6-8 inches apart (not touching)
• Full dead hang between every rep
• Shoulders retract before arms bend
• Chest reaches toward bar, not just chin
• No swinging or kipping
• Controlled 2-3 second lowering

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🔀 Variations

By Emphasis

Strength Focus

Variation	Change	Why
Weighted Close Chin-Up	Add weight with belt or vest	Progressive overload for max strength
Pause Close Chin-Up	3s hold at top	Eliminates momentum, builds peak strength
Dead-Stop Close Chin-Up	2s pause at bottom	Removes stretch reflex, pure strength

Hypertrophy Focus

Variation	Change	Why
Slow Tempo Close Chin-Up	3s up, 4s down	Maximum time under tension
1.5 Rep Close Chin-Up	Full + half = 1 rep	Extra work at top range
21s Close Chin-Ups	7 bottom half, 7 top half, 7 full	Comprehensive muscle fatigue

Maximum Bicep Emphasis

Variation	Change	Why
5s Eccentric Close Chin	Super slow lowering	Maximizes bicep eccentric loading
Chin-Up Hold	Isometric hold at 90°	Peak contraction bicep work
Close Chin-Up Ladder	1, 2, 3, 4, 5 reps	Accumulate volume

Hand Position Variations

Hand Spacing	Target	Notes
6 inches	Maximum bicep range of motion	Most challenging for biceps
8 inches	Balanced close grip	Standard close grip
Shoulder-width	Standard chin-up	Easier, less bicep emphasis

Progression Options

Exercise	Difficulty	When to Use
Negative Close Chin-Up	Beginner	Building toward first rep
Band-Assisted Close Chin-Up	Beginner	Reducing bodyweight load
Bodyweight Close Chin-Up	Intermediate	Standard proficiency
Weighted Close Chin-Up	Advanced	After 12+ bodyweight reps

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-6	3-6	3-4 min	+15-35 lbs	1-2
Hypertrophy	3-5	6-12	2-3 min	Bodyweight or +10-25 lbs	2-3
Bicep Focus	3-4	8-15	90s-2 min	Bodyweight	2-3
Endurance	2-4	15-25+	60-90s	Bodyweight	2-3

Workout Placement

Program Type	Placement	Rationale
Upper body	First pull exercise	Compound movement when fresh
Pull day	First or second	Major vertical pull
Arm day	First exercise	Pre-exhaust biceps with heavy compound
Back day	First or after deadlifts	Primary back and arm builder

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets (may need assistance)
Intermediate	2-3x/week	4-5 sets
Advanced	2-3x/week	4-6 sets (often weighted)

Progression Scheme

Progressive Overload

Close grip chin-ups typically allow the most reps of any pull-up variation due to optimal bicep positioning. Many people can do 2-5 more reps than standard chin-ups. Add weight once you can perform 12-15+ strict reps. Start with just 5-10 lbs.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Negative Chin-Up	Building toward first chin-up
Band Assisted Chin-Up	Need partial assistance
Underhand Lat Pulldown	Learning the movement pattern

Progressions (Harder)

Exercise	When Ready	Link
Weighted Close Chin-Up	12-15+ bodyweight reps
One-Arm Chin-Up	Elite strength goal
Muscle-Up	Explosive pulling power

Alternatives (Same Goal, Different Movement)

Back Focused

Alternative	Difference
Chin-Up Standard	Wider grip, more balanced
Close Grip Pull-Up	Overhand grip, more lat emphasis
Lat Pulldown	Machine-based, adjustable resistance

Bicep Focused

Alternative	Difference
Barbell Curl	Isolation exercise, pure bicep
Hammer Curl	Brachialis emphasis
Preacher Curl	Strict form, bicep isolation

Horizontal Pull

Alternative	Benefit
Underhand Barbell Row	Horizontal pull pattern
Inverted Row Underhand	Bodyweight horizontal pull

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Bicep tendinitis	High stress on bicep tendon insertion	Reduce volume, use overhand or neutral grip
Elbow strain	Repetitive flexion stress	Lower volume, longer rest periods, wider grip
Golfer's elbow	Medial epicondyle stress	Switch to neutral or overhand grip
Shoulder impingement	Overhead pulling strain	Limit ROM, use assisted variation

Stop Immediately If

• Sharp pain in bicep or elbow
• Popping sensation in shoulder or elbow joint
• Inability to fully extend arm after set (locked elbow)
• Numbness or tingling in arms or hands
• Pain radiating down forearm

Injury Prevention

Strategy	Implementation
Proper warm-up	Dead hangs, scapula pulls, light band curls, arm circles
Volume management	Don't exceed 15-20 total reps per session initially
Full ROM	Always return to complete dead hang
Balanced training	Include pushing exercises and overhand pulling
Progressive loading	Add reps before adding weight

Safe Failure Protocol

1. Can't complete rep: Lower yourself in controlled eccentric
2. Grip failing: Use lifting straps to prevent unexpected drops
3. Mid-rep failure: Control the descent, don't just fall
4. Bicep cramping: Lower down immediately, stretch and rest

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	0-145° flexion	🔴 Very High
Shoulder	Extension, Adduction	Full overhead ROM	🟡 Moderate-High
Scapula	Depression, Retraction	Full scapular mobility	🟡 Moderate
Wrist	Supination and grip	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full flexion overhead	Dead hang without discomfort	Shoulder mobility work, wall slides
Elbow	Full flexion and extension	Can fully straighten and bend arm	Elbow stretches, gradual ROM work
Forearm	Full supination (palm up)	Can turn palm completely upward	Forearm stretches, pronation/supination work

Joint Health Note

The close underhand grip places maximum stress on the bicep tendon and elbow compared to all other pull-up variations. This is the most demanding variation for arm joints. If you experience elbow pain, reduce volume immediately, ensure full extension between reps, and consider alternating with neutral or overhand grip variations.

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❓ Common Questions

I can do way more close chin-ups than regular pull-ups. Is that normal?

Absolutely normal. Most people can do 3-6 more close grip chin-ups than overhand pull-ups because the biceps are in an optimal position to contribute force. This is the "easiest" pull-up variation for most people.

Are close chin-ups enough for bicep development?

Close grip chin-ups are excellent for biceps and provide a solid foundation. However, for maximum bicep development, add direct isolation work like barbell curls, dumbbell curls, or hammer curls. Chin-ups provide the heavy compound work; curls add volume in different positions and rep ranges.

How close should my hands be?

6-8 inches apart is ideal for most people. Hands touching is too narrow and creates uncomfortable wrist angles. Find your comfortable close spacing — it should feel strong and natural, not cramped.

Should I go all the way down to a dead hang?

Yes, absolutely. Full dead hangs ensure complete range of motion, which is crucial for both muscle development and joint health. Partial reps are less effective and can create strength imbalances. Every rep should start from a complete dead hang.

My elbows hurt during close chin-ups. What should I do?

Elbow pain indicates overuse or excessive stress on the bicep tendon. Reduce frequency and volume, ensure you're fully extending at the bottom (not staying partially bent), and consider switching to neutral-grip or wider spacing variations. If pain persists beyond a week of rest, consult a medical professional.

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📚 Sources

Biomechanics & Muscle Activation:

• Youdas, J.W. et al. (2010). Surface EMG Analysis of Chin-Up and Pull-Up Variations — Tier A
• Andersen, V. et al. (2014). Muscle Activation During Chin-Up Grip Variations — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Poliquin, C. Chin-Up Programming for Arms and Back — Tier C
• NSCA Essentials of Strength Training — Tier A
• Renaissance Periodization Arm Training Guide — Tier B

Technique:

• StrongFirst Bodyweight Strength — Tier C
• Gymnastic Bodies Foundation — Tier C
• Starting Strength Wiki — Tier C

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For Mo

When to recommend this exercise:

• User wants to maximize bicep development with compound movement
• User wants an "easier" pull-up variation to build volume
• User has chin-up bar access
• User's goal is hypertrophy or strength for arms and back

Who should NOT do this exercise:

• Acute bicep or elbow injury → Suggest Lat Pulldown with neutral grip
• Severe elbow tendinitis → Suggest Seated Cable Row
• Golfer's elbow → Suggest Overhand Pull-Up or Neutral Grip
• Complete beginner unable to do negatives → Start with Inverted Row

Key coaching cues to emphasize:

1. "Shoulders down and back first — don't just curl yourself up"
2. "Pull your chest to the bar"
3. "Full dead hang between every single rep"

Common issues to watch for in user feedback:

• "Can't do one yet" → Negatives and band assistance, very achievable
• "Elbow pain" → Most common issue, check form, reduce volume, try neutral grip
• "Not feeling lats, all arms" → Emphasize scapula engagement first
• "Can do tons of these" → Normal, add weight or use for high volume work

Programming guidance:

• Pair with: Horizontal push (bench press), overhead press, tricep work
• Works well with: Barbell curls (finish biceps), rows (complete back)
• Avoid same day as: Heavy bicep isolation before this (save arms for compound)
• Typical frequency: 2-3x per week

Progression signals:

• Ready to add weight: 12-15 strict reps with perfect form
• Regress if: Elbow pain develops, can't do 3 reps without swinging
• Alternative if issues: Standard chin-up, neutral grip, or overhand variations

Special notes:

• This is often the best variation for beginners to learn pull-ups
• Extremely effective for bicep hypertrophy when combined with isolation
• Monitor elbow health closely — this variation is hardest on elbows

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Last updated: December 2024