Close Grip Pull-Up

Compound bodyweight pulling exercise with hands positioned closer than shoulder-width apart to emphasize biceps and inner lats.

Instructions

1. Grip the pull-up bar with hands positioned closer than shoulder-width apart, palms facing away from your body (or facing toward you for a chin-up variation).
2. Start with arms fully extended, hanging from the bar with your body straight. This is your starting position.
3. Pull your body upward by driving your elbows down and back, contracting your lats and biceps.
4. Continue pulling until your chest approaches the bar or your chin passes over the bar.
5. Pause briefly at the top, squeezing your back and biceps.
6. Lower yourself back to the starting position in a controlled manner with arms fully extended.

Tips

• Keep your body relatively straight; minimize excessive swinging or kipping.
• Focus on driving your elbows down rather than pulling with your hands.
• A closer grip shifts emphasis toward the biceps compared to a wider grip.
• If you’re new to pull-ups, use an assisted pull-up machine or resistance bands.
• Engage your core throughout to maintain proper body alignment.
• The close grip makes this slightly easier than wider grip variations.