Close-grip Chin-up
Muscle Groups: Biceps, Lats
Close-grip Chin-up focuses on Biceps, Lats, with Traps, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Close-grip Chin-up with proper form and technique.
- 1
Start by gripping the chin-up bar with your palms facing you and hands about shoulder-width apart. Hang with your arms fully extended and your legs slightly bent behind you.
- 2
Engage your core and pull yourself up until your chin is above the bar, focusing on using your biceps and lats.
- 3
Lower yourself back down to the starting position with control, fully extending your arms before the next rep.
Tips for Success
These tips will help you perform Close-grip Chin-up safely and effectively while maintaining proper form.
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Keep your shoulders down and away from your ears to avoid strain.
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Avoid swinging your body; keep the movement slow and controlled for better form.
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If you feel discomfort in your wrists or shoulders, reassess your grip position.
Secondary Muscles
While Close-grip Chin-up primarily targets Biceps, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Forearm, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Close-grip Chin-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Close-grip Chin-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
