Skip to main content
SisuLift
Skip to main content
SisuLift
§ L · Exercises · BackUpdated 6/2026

Close Grip Chin-Up

Close grip chin ups build your back and biceps. They improve pulling strength and carry over to other pulling exercises.

Muscle group
Back
Equipment
Bodyweight
Exercise type
Compound
Technique
Advanced technique

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsForearm

How to perform

§ 02 · Steps
  1. 01

    Stand beneath the pull-up bar and take a close underhand grip with your palms facing you and your thumbs wrapped around the bar.

  2. 02

    Brace your core and pull your shoulder blades down and back so your chest opens and your body stays controlled.

  3. 03

    Pull yourself up by bending your elbows and keeping them close to your sides until your chin clears the bar.

  4. 04

    Pause at the top with a brief squeeze without letting your shoulders rise toward your ears.

  5. 05

    Lower yourself under control to a full hang while maintaining shoulder blade control before the next repetition.

Beginner's guide

§ 03 · Guide
What it works

Close grip chin ups build your back and biceps. They improve pulling strength and carry over to other pulling exercises.

What it should feel like

You should feel the work in your lats and biceps. It should not be felt mostly in your neck, shoulders, or hands.

Most common mistake

A common mistake is using momentum or shrugging your shoulders. Brace your core, keep your shoulder blades controlled, and pull your elbows close to your sides.

How to get started at the gym

§ 04 · SisuLift

Close Grip Chin-Up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows close to your body and avoid swinging to keep the pull focused on your back. If you cannot complete the reps, use an assistance band and maintain the same range of motion.

An effective exercise for building back and upper back strength, with the close underhand grip emphasizing the pulling path.

More exercises: Back

§ 06 · Same muscles

Ready to start?

Your next personal record is waiting.

No commitment. No card. 14 days, and you decide yourself if it fits.