Close Grip Chin-Up

Muscles involved

Back

How to do it

1. Grip a pull-up bar with a supinated grip and your hands 3-5 inches apart. 2. Hang with your arms completely extended, keeping your abdomen tense. 3. Elevate your body, contracting your biceps and lats until your chest surpasses the bar. 4. Lower in a controlled manner to the starting position and repeat the movement.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Latissimus dorsiBiceps brachiiBrachialBrachioradialisPosterior deltoidLevator scapulaePectoralis major sternal headTeres majorTrapezius lower fibersTrapezius middle fibers

Tips

- The close, supinated grip emphasizes bicep work. - Elevate your body until your chin surpasses the bar. - Lower in a controlled manner, resisting gravity.

Difficulty