Close-Grip Chinup

The close-grip chinup is a basic bodyweight exercise that increases strength in the back and biceps. The close-grip positioning targets the middle back, and the underhand grip places increased resistance on the biceps and forearms.


  1. 319_A
    Grab a pullup bar with your palms facing your body and your hands three to five inches apart. Allow your arms to hang in a fully extended position.
  2. Close-Grip Chinup
    Keeping your shoulders down and away from your ears, pull yourself up until your chest touches the bar. Pause, then slowly lower yourself to the starting position.

Trainer’s Tips

  • Keep your chest up and shoulders back.
  • Drive your elbows behind you to prevent pulling through your wrists.