Pull-Up (Close Grip)

Target lower lats with increased bicep recruitment — close grip overhand variation for enhanced arm engagement and lat development

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⚡ Quick Reference

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

Movement Summary

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🎯 Setup

Starting Position

1. Grip: Overhand (pronated) grip on the bar
   • Hands positioned 6-8 inches apart (narrower than shoulders)
   • Thumbs wrapped around bar for security
2. Hang: Full dead hang with arms completely extended
3. Shoulders: Start with shoulders slightly elevated, prepare to depress
4. Core: Engage 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 hang	Feet clear the ground
Grip spacing	6-8 inches between hands	Not touching, comfortable spacing
Grip aids	Optional chalk	Improves grip security
Assistance	Bands if needed	For building up to bodyweight

Setup Cue

"Hands close but not touching, shoulders down, core tight before pulling"

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🔄 Execution

The Movement

⬇️ Dead Hang

What's happening: Full extension with engaged shoulders

1. Arms completely straight, hanging from bar
2. Close grip creates unique loading on lower lats
3. Shoulders packed, lats stretched
4. Breathing: Deep breath before initiating pull

Feel: Stretch in lats and biceps, active shoulder position

🔥 Scapula Engagement

What's happening: Initial shoulder blade depression and retraction

1. Depress and retract shoulder blades ("shoulders down and back")
2. Creates small upward movement before arms bend
3. "Show chest to the bar"
4. Breathing: Hold breath during pull

Critical: Engage back first, not just arms

⬆️ Pulling Up

What's happening: Pull body to bar with close hand position

1. Drive elbows down toward hip pockets
2. Keep elbows relatively close to torso
3. Pull until chin clears bar (minimum) or chest to bar (better)
4. Think "pull bar to chest" not "chin to bar"

Tempo: 1-2 seconds (controlled, powerful)

Feel: Lower lats and biceps working hard, upper back squeezing

🔝 Top Position

What's happening: Peak contraction with maximum lat engagement

1. Chin over bar (minimum) or upper chest to bar (ideal)
2. Shoulder blades fully retracted
3. Elbows pointing down and tight to body
4. Brief pause for control and contraction

Breathing: Exhale at top or hold briefly

Feel: Full lat squeeze, strong bicep contraction

⬇️ Lowering

What's happening: Controlled descent with eccentric loading

1. Resist gravity — don't just drop
2. Maintain shoulder engagement initially
3. Gradually extend arms back to full dead hang
4. Breathing: Inhale during descent

Tempo: 2-3 seconds (controlled negative)

Feel: Lats lengthening under tension, eccentric bicep work

Key Cues

Primary Cues

• "Shoulders down and back first" — initiates with scapula, not arms
• "Elbows to hip pockets" — proper pulling mechanics
• "Squeeze lats at top" — 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	2-2-4-0	2s up, 2s hold, 4s down (max TUT)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension — primary mover with lower lat emphasis	█████████░ 87%
Biceps Brachii	Elbow flexion — increased involvement vs wide grip	████████░░ 78%

Secondary Muscles

Muscle	Action	Activation
Upper Back	Scapular retraction and control	███████░░░ 68%
Brachialis	Elbow flexion — deep arm muscle	███████░░░ 70%

Stabilizers

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

Muscle Emphasis

Close grip = More bicep, lower lat focus: Narrower grip increases bicep activation and targets lower lat fibers more than wide grip. Still maintains overhand grip advantage for lat development versus chin-ups.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Grip too narrow	Hands touching, uncomfortable wrist angle	Wrist strain, no additional benefit	6-8 inches between hands
Swinging/kipping	Using momentum to complete reps	Less muscle activation, injury risk	Control tempo, hollow body position
Partial ROM	Not achieving full dead hang	Less muscle development, cheating	Full extension every rep
Flaring elbows	Elbows drift away from body	Less efficient mechanics, shoulder stress	Keep elbows close to torso
All arms, no back	Pulling with arms only	Misses lat development	Scapula engagement first

Most Common Error

Grip too narrow — hands should be 6-8 inches apart, not touching. Hands touching creates uncomfortable wrist angles without additional benefit. Find your comfortable close grip spacing.

Self-Check Checklist

• Hands 6-8 inches apart (not touching)
• Full dead hang at bottom every rep
• Shoulders retract before arms bend
• Chin clears bar minimum
• Controlled 2-3 second lowering

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🔀 Variations

By Emphasis

Strength Focus

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

Hypertrophy Focus

Variation	Change	Why
Tempo Close Pull-Up	3s up, 4s down	Maximum time under tension
1.5 Rep Pull-Up	Full + half = 1 rep	Extra work in lower range
High Rep Sets	15-20 reps	Metabolic stress, pump

Bicep Emphasis

Variation	Change	Why
Slow Eccentric	5s lowering phase	Maximizes bicep eccentric loading
Close Grip Hold	Isometric hold at top	Peak contraction work
Close Chin-Up	Switch to underhand	Maximum bicep recruitment

Grip Variations

Grip Type	Effect	Notes
Overhand Close	Standard, balanced lat/bicep	Primary variation
Neutral Close	Easier on wrists, similar activation	If parallel handles available
Underhand Close	Becomes close chin-up, more bicep	Different exercise entirely

Progression Options

Exercise	Difficulty	When to Use
Band-Assisted	Beginner	Building toward bodyweight
Negative Only	Beginner	Eccentric strength development
Bodyweight Close Pull-Up	Intermediate	Standard proficiency
Weighted Close Pull-Up	Advanced	After 10-12 bodyweight reps

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	3-6	3-4 min	Bodyweight or +15-30 lbs	1-2
Hypertrophy	3-4	6-12	2-3 min	Bodyweight or +10-20 lbs	2-3
Arm Focus	3-4	8-15	90s-2 min	Bodyweight	2-3
Endurance	2-3	12-20+	60-90s	Bodyweight	2-3

Workout Placement

Program Type	Placement	Rationale
Pull day	First or second exercise	Primary vertical pull
Upper body	Early in workout	Compound movement when fresh
Arm day	First exercise	Pre-exhaust with compound
Back day	First or after deadlifts	Primary back builder

Frequency

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

Progression Scheme

Progressive Overload

Close grip pull-ups may allow slightly more reps than wide grip but potentially fewer than standard grip. Add reps first (from 3 to 12), then add weight. Start with just 5-10 lbs when progressing to weighted.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band-Assisted Pull-Up	Building toward bodyweight
Close Grip Lat Pulldown	Can't do bodyweight yet
Negative Pull-Up	Building eccentric strength

Progressions (Harder)

Exercise	When Ready	Link
Weighted Close Pull-Up	10-12 bodyweight reps clean
Assisted One-Arm Pull-Up	Elite strength goal
Typewriter Pull-Up	Advanced unilateral work

Alternatives (Same Goal, Different Movement)

Different Grip

Alternative	Difference
Close Grip Chin-Up	Underhand grip, more bicep emphasis
Neutral Grip Pull-Up	Easier on wrists, similar activation
Standard Pull-Up	Wider grip, more balanced

Different Equipment

Alternative	Benefit
Close Lat Pulldown	Adjustable resistance, scalable
Assisted Pull-Up Machine	Reduces bodyweight load

Horizontal Pull

Alternative	Benefit
Close Grip Cable Row	Horizontal pull, similar grip
Inverted Row Close Grip	Bodyweight horizontal pull

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendinitis	Flexion stress on elbow tendons	Use neutral grip or wider grip
Bicep tendon issues	Pulling stress on bicep tendon	Reduce volume, use lat pulldown
Shoulder impingement	Overhead pulling strain	Ensure proper scapula engagement
Wrist discomfort	Close grip wrist position	Try neutral grip handles

Stop Immediately If

• Sharp pain in elbow or bicep tendon
• Popping sensation in shoulder or elbow
• Inability to fully extend arm after set
• Numbness or tingling in arms or hands
• Sudden grip failure

Injury Prevention

Strategy	Implementation
Proper warm-up	Dead hangs, scapula pulls, light band work, arm circles
Volume management	Start conservative, build gradually
Full ROM	Always return to complete dead hang
Balanced training	Include pushing exercises, horizontal pulls
Grip width	Find comfortable spacing (6-8 inches)

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. Ensure safe landing: Clear space below, controlled dismount

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	Full overhead ROM	🟡 Moderate-High
Elbow	Flexion/Extension	0-145° flexion	🟡 Moderate-High
Scapula	Depression, Retraction	Full scapular mobility	🟡 Moderate
Wrist	Neutral position with slight extension	Minimal movement	🟢 Low-Moderate

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
Wrist	Comfortable in close grip position	Can grip bar without wrist pain	Wrist mobility, neutral grip option

Joint Health Note

Close grip places moderate stress on elbows and bicep tendons due to increased bicep involvement. If you experience elbow pain, reduce volume, ensure full extension between reps, or switch to neutral grip variation.

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❓ Common Questions

How close should my hands be?

6-8 inches apart is ideal. Hands touching is too narrow and creates uncomfortable wrist angles without additional benefit. Find a spacing that feels strong and natural for your body structure.

Close grip pull-up vs close grip chin-up — what's the difference?

The only difference is grip orientation. Close grip pull-up uses overhand (pronated) grip, emphasizing lats more. Close grip chin-up uses underhand (supinated) grip, emphasizing biceps more. Both are valuable exercises.

Why is close grip harder than wide grip for me?

Actually, most people find close grip easier than wide grip due to increased bicep involvement and longer range of motion. If close grip feels harder, you may have weak biceps or your grip may be too narrow. Try adjusting hand spacing.

Should I use overhand or neutral grip?

Both work well. Neutral grip (palms facing each other) is often more comfortable on the wrists and allows similar muscle activation. Use overhand for lat emphasis, neutral for joint comfort. Both are valid.

My elbows hurt — what should I do?

Elbow pain often indicates overuse or excessive stress on bicep tendons. Reduce volume and frequency, ensure full arm extension at bottom (not staying partially bent), try neutral grip handles, or switch temporarily to lat pulldowns. If pain persists, consult a professional.

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📚 Sources

Biomechanics & Muscle Activation:

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

Programming:

• NSCA Essentials of Strength Training — Tier A
• Pull-Up Progression Standards — Tier C
• Poliquin, C. Pull-Up Programming Methods — Tier C

Technique:

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

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For Mo

When to recommend this exercise:

• User wants to target lower lats and biceps together
• User has mastered standard pull-ups
• User wants increased bicep involvement in pull-ups
• User's goal is hypertrophy or strength

Who should NOT do this exercise:

• Elbow tendinitis → Suggest Neutral Grip Pull-Up or Lat Pulldown
• Bicep tendon injury → Suggest Wide Grip Pull-Up or Lat Pulldown
• Can't do standard pull-ups → Build base with Pull-Up or Assisted Pull-Up
• Severe shoulder issues → Suggest Seated Cable Row

Key coaching cues to emphasize:

1. "Hands 6-8 inches apart, not touching"
2. "Shoulders down and back before pulling"
3. "Elbows to hip pockets"

Common issues to watch for in user feedback:

• "My elbows hurt" → Check grip width, try neutral grip, reduce volume
• "I feel this all in my arms" → Emphasize scapula engagement first
• "My wrists are uncomfortable" → May need neutral grip handles
• "I can do more of these than regular pull-ups" → Normal, bicep advantage

Programming guidance:

• Pair with: Horizontal push (bench press), bicep isolation work
• Works well with: Standard pull-up variations, rows
• Avoid same day as: Heavy bicep work before this (save biceps for pull-ups)
• Typical frequency: 2x per week

Progression signals:

• Ready to add weight: 10-12 strict reps with good form
• Regress if: Elbow pain develops, can't do 3 reps without kipping
• Alternative if issues: Neutral grip or standard grip pull-ups

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Last updated: December 2024