Male

Close Grip Chin-Up

Muscles involved

Executing the Close Grip Chin-Up is a pure test of upper body strength using only your bodyweight. As you hang from the bar and initiate the pull, you feel an immediate, powerful connection throughout your back. The real secret lies in total body control, eliminating any swinging or momentum so your back muscles do all the heavy lifting. As you smoothly drive your chest up toward the bar, you will feel your posterior muscles engaging with incredible precision. Controlling the descent on the way down gives you complete mastery over gravity, maximizing muscle tension on every single repetition while maintaining impeccable form throughout the entire movement.

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

Tips

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