Close-Grip Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from the bar with an overhand grip with hands about 5 to 15 cm apart.
2. Pull your shoulders down and brace your abs.
3. Pull your chest toward the bar, driving the elbows down in front of you.
4. Lower slowly to a full hang.

Cues

• Think of pulling the elbows down to your ribs.
• Keep the chest lifted.

Common mistakes

• Using a grip so narrow that the wrists hurt.
• Shrugging at the bottom.
• Cutting the range at the top or bottom.

Alternatives

• Pull-Up
• Neutral-Grip Pull-Up