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Close Chin-Up

Maximum bicep and lat engagement — underhand close grip for serious arm and back development

⚡ Quick Reference​

AspectDetails
PatternPull
Primary MusclesBiceps, Lats
Secondary MusclesUpper Back, Forearms
EquipmentPull-Up Bar
Difficulty⭐⭐ Intermediate
Priority🟠 Common

Movement Summary​

🎯 Setup​

Starting Position​

  1. Grip: Hands 6-8 inches apart, palms facing you (underhand/supinated)
  2. Hang: Full dead hang, arms completely straight
  3. Shoulders: Pack shoulders down and back
  4. Core: Engage abs, slight hollow position
  5. Legs: Straight or bent at knees, ankles crossed

Equipment Setup​

EquipmentSettingNotes
Bar heightAllows full hangFeet off ground
Grip spacing6-8 inchesHands close but not touching
Setup Cue

"Palms facing you, hands close, shoulders packed before pulling"

🔄 Execution​

The Movement​

What's happening: Dead hang with underhand grip

  1. Full arm extension at bottom
  2. Shoulders engaged, not relaxed
  3. Core braced and stable
  4. Breathing: Full breath in

Feel: Biceps and lats stretched

Key Cues​

Primary Cues
  • "Drive elbows to floor" — proper pull path
  • "Squeeze biceps at top" — peak contraction
  • "Control the descent" — maximum muscle work

Tempo Guide​

GoalTempoExample
Strength1-0-2-01s up, no pause, 2s down
Hypertrophy2-1-3-02s up, 1s hold, 3s down
Endurance1-0-1-01s up, 1s down

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
BicepsElbow flexion, maximum activation█████████░ 90%
LatsShoulder extension, adduction████████░░ 85%

Secondary Muscles​

MuscleActionActivation
Upper BackScapular retraction██████░░░░ 60%
ForearmsGrip and wrist stability██████░░░░ 65%

Stabilizers​

MuscleRole
CoreStabilize body, prevent swing
Rear DeltsAssist shoulder extension
Muscle Emphasis

Close underhand = Maximum bicep activation: This variation has the highest bicep involvement of any pull-up/chin-up variation

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Hands too closeTouching or overlappingWrist discomfort6-8 inches apart
Swinging/kippingUsing momentumLess muscle work, injury riskStrict form, pause at bottom
Partial repsNot full extensionReduced range, less gainsFull hang at bottom
Relaxed shouldersShoulders shrug upNeck strain, less lat workPack shoulders before pull
Fast descentDropping quicklyMissing eccentric gains2-3 second lowering
Most Common Error

Not achieving full extension — many people stop short at the bottom. Full arm extension is critical for complete muscle development.

Self-Check Checklist​

  • Underhand grip, hands 6-8 inches apart
  • Full arm extension at bottom
  • No swinging or momentum
  • Chin clears bar at top
  • Slow controlled descent 2-3 seconds

🔀 Variations​

By Emphasis​

VariationChangeWhy
Weighted Close Chin-UpAdd weight via beltProgressive overload
Pause at Top3s hold at topEliminate momentum, build strength
Slow Eccentric5s loweringBuild control and strength

Comparison to Other Variations​

VariationBicep ActivationLat ActivationDifficulty
Close Chin-UpHighest (90%)High (85%)Easier
Standard Chin-UpHigh (85%)High (85%)Medium
Close Pull-UpMedium (75%)High (85%)Medium
Wide Pull-UpLower (60%)Highest (90%)Harder

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Strength4-53-63-4 minBW or weighted1-2
Hypertrophy3-46-122-3 minBW or weighted1-3
Endurance2-312-20+60-90sBodyweight2-4

Workout Placement​

Program TypePlacementRationale
Pull dayFirst or secondPrimary pulling movement
Arm dayFirst exerciseWhen biceps fresh
Upper bodyEarly in sessionDemanding compound

Frequency​

Training LevelFrequencyVolume Per Session
Beginner2x/week3 sets
Intermediate2-3x/week3-4 sets
Advanced2-3x/week4-6 sets

Progression Scheme​

Progressive Overload

Build up to 12 reps, then add weight and drop back to 6-8 reps. This variation is easier than pull-ups so you may progress faster.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Band-Assisted Chin-UpBuilding to bodyweight
Lat Pulldown Underhand CloseNot ready for bodyweight
Negative Chin-UpBuild eccentric strength

Progressions (Harder)​

ExerciseWhen Ready
Weighted Chin-Up12+ clean reps
One-Arm Chin-Up AssistedVery advanced

Alternatives (Same Goal)​

AlternativeBenefit
Lat Pulldown Close UnderhandAdjustable weight
Seated Cable Row UnderhandHorizontal pull

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Bicep tendinitisHigh bicep loadUse neutral grip or lat pulldown
Elbow tendinitisFlexion stressReduce volume or use pulldown
Shoulder issuesOverhead stressEnsure proper shoulder packing
Stop Immediately If
  • Sharp pain in bicep or elbow
  • Popping sensation in bicep tendon
  • Numbness in arms or hands
  • Sudden loss of grip strength

Safe Progression​

For beginners:

  1. Close underhand lat pulldown — build base strength
  2. Band-assisted chin-ups — reduce bodyweight load
  3. Negative chin-ups — build eccentric control
  4. Partial range chin-ups — work top half first
  5. Full close chin-ups — when ready

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderExtension/Adduction180° overhead🟡 Moderate
ElbowFlexionFull flexion🟡 Moderate
ScapulaDepression/RetractionFull ROM🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Shoulder180° overheadOverhead reachShoulder mobility work
ElbowFull flexionTouch shouldersElbow mobility stretches
Joint Health Note

Close chin-ups put significant stress on bicep tendons. If you have bicep tendon issues, use wider grip or neutral grip variations.

❓ Common Questions​

Are chin-ups easier than pull-ups?

Yes, typically. The underhand grip allows more bicep involvement, making them easier for most people. Close chin-ups are often the easiest pull-up variation.

Will close chin-ups build big biceps?

Yes. Close chin-ups are one of the best bodyweight bicep exercises. Combined with isolation work like curls, they're excellent for arm development.

How close should my hands be?

6-8 inches apart is ideal. Hands touching creates wrist discomfort without added benefit. Find spacing that feels natural and strong.

Should I do chin-ups or pull-ups?

Both. They train similar muscles but with different emphasis. Chin-ups hit biceps more, pull-ups hit lats slightly more. Include both for complete development.

📚 Sources​

Biomechanics & Muscle Activation:

  • Dickie, J.A. et al. (2017). Neural and Hypertrophic Responses to Pull-Up Training — Tier A
  • ExRx.net Exercise Database — Tier C

Programming:

  • Pull-Up Standards and Progressions — Tier C
  • NSCA Guidelines — Tier A
For Mo

When to recommend this exercise:

  • User wants to build bigger biceps
  • User is learning pull-ups (easier variation)
  • User wants maximum arm and back development

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Palms facing you, hands close"
  2. "Drive elbows to floor"
  3. "Squeeze biceps at top"

Common issues to watch for in user feedback:

  • "My biceps are sore" → Normal, this variation hits them hard
  • "I can do more than regular pull-ups" → Expected, easier variation
  • "My elbows hurt" → Check form, may need wider grip

Programming guidance:

  • Pair with: Rows, tricep work for balance
  • Avoid same day as: Heavy bicep curls before (can do after)
  • Typical frequency: 2x per week

Progression signals:

  • Ready to progress when: 12+ clean reps
  • Regress if: Bicep or elbow pain, form breakdown

Last updated: December 2024