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Close Grip Pull Up

The Close Grip Pull Up is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 18% and biceps (long head) 8%.

Level: IntermediateEquipment: Pull-up barMulti-joint (compound)

How to do it

  1. Grip a pull-up bar with palms forward and hands about a fist-width apart.
  2. Hang with the arms straight and the legs together.
  3. Pull the shoulders down and pull the chest toward the hands.
  4. Continue until the chin passes over the bar.
  5. Lower slowly until the arms are straight.

Tips

  • Lean back slightly so the chest, not the face, heads toward the bar.
  • Keep the elbows pointing forward and down.

Common mistakes

  • Swinging the legs to get over the bar.
  • Letting the wrists bend back under the narrow grip.

Muscles worked by the Close Grip Pull Up

  • Lats (upper) Primary26%
  • Lats (lower) Primary18%
  • Biceps (long head) Secondary8%
  • Lower traps Secondary8%
  • Biceps (short head) Secondary7%
  • Rhomboids Secondary7%
  • Brachialis Secondary6%
  • Rear delts Minor5%
  • Forearm flexors Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Close Grip Pull Up alternatives

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Frequently asked questions

What muscles does the Close Grip Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Close Grip Pull Up good for beginners?

The Close Grip Pull Up is rated intermediate. If you are new, learn the Assisted Pull Up first and build up from there.

What is a good alternative to the Close Grip Pull Up?

For example the Assisted Pull Up, Band Assisted Pull Up and Negative Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Close Grip Pull Up harder?

Add weight or reps, or move on to the Weighted Pull Up and Archer Pull Up.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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