Advanced
Close-Grip Chinup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Close-Grip Chinup is an effective exercise for building your bicep muscles. Use a supinated grip (palms facing toward you) and use a short range of motion to lift your chin above the bar and slowly lower yourself back down.
Exercise Instructions
-
Step 1
Hold the bar with your palms facing your body and spaced three to five inches apart. Let your arms hang extended completely. -
Step 2
Keeping your shoulders down and away from your ears, pull yourself up until your chest touches the bar. Pause and then slowly lower yourself back to the starting position.
Muscle Groups
Close-Grip Chinup targets Back, Biceps, Forearms, Shoulders as seen below.
Exercise Tips
- Keep your chest up and shoulders back.
- Pull your elbows back so as not to stretch your wrists.
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