How to do the Close Grip Chin Up
BackBack & LatsBodyweightIntermediate
The close grip chin-up is one of the most effective pulling movements for building thick, powerful lats and a strong, functional back. Master this pattern and you will develop upper body strength that carries over to nearly every athletic and daily demand.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Grip the bar with hands 4 to 6 inches apart, palms facing you, arms fully extended and shoulders packed down away from your ears.
- Initiate the pull by driving your elbows down toward your hips, not by yanking with your arms.
- Pull until your chin clears the bar and your chest approaches it, squeezing the lats hard at the top.
- Lower yourself under full control over 2 to 3 seconds until your arms are completely straight before the next rep.
Common mistakes
- Shrugging the shoulders up at the start, which loads the traps instead of the lats — fix this by actively depressing and setting the shoulder blades before you pull.
- Using momentum and kipping to complete reps, which removes tension from the target muscles — fix this by slowing the descent to make every rep earn its place.
- Failing to reach full elbow extension at the bottom, which shortens the range of motion and limits lat development — fix this by pausing briefly in the dead hang between each rep.
Pro tip — Think about bending the bar apart with your hands as you pull — this external rotation cue engages the lats far more completely and naturally protects the shoulder joint throughout the movement.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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