Close grip pull up

Back

🔧 pull up bar ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

Technique

How to perform

Stand under pull-up bar, grip close (shoulder-width, palms away). Hang arms extended, feet off ground, core engaged, body straight. Squeeze shoulder blades, pull elbows to sides until chin over bar (elbows close). Pause at top, lower slowly controlled. Repeat.

Muscles Worked

Latissimus dorsi

Secondary: Forearms, Biceps, Shoulders

Tips

Full range: Extend arms fully at bottom. Engage lats/biceps; no swinging/momentum. Too hard? Use bands/assisted machine. Tight core, no back arch. Avoid: Too-narrow grip, no scap retraction, arm-only pull, elbow flare, incomplete reps, rushing, poor alignment.

Similar exercises

Pull up wide grip Back · 🔧 pull up bar 5/10 Wide grip rear pull up Back · 🔧 pull up bar 5/10 Resistance band wide grip pull up Upper arms, Back, Forearms · 🔧 pull up bar, resistance band 4/10 Rings false grip pull up Forearms, Back, Upper arms · 🔧 rings 6/10 Resistance band hammer grip pull up Upper arms, Back · 🔧 pull up bar, resistance band 3/10 Machine close grip lat pulldown Back · 🔧 cable machine 2/10 Pull up hammer grip Upper arms, Shoulders · 🔧 pull up bar 4/10 Pull up Back · 🔧 pull up bar 4/10

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