Also known as: narrow grip pull-up, narrow pull-ups, shoulder-width pull-ups, narrow pullups

What is Close Grip Pull Up?

A Close Grip Pull Up is a pronated pull-up performed with a shoulder-width grip that emphasizes the latissimus and biceps. It targets lats, biceps, shoulders, trapezius and forearms while requiring medium-level strength and core stability, making it a medium-difficulty compound pulling exercise.

How to Do Close Grip Pull Up

  1. Grip the bar: Grasp the pull-up bar with a pronated shoulder-width grip, thumbs wrapped around the bar, and hang with arms fully extended and feet together.
  2. Brace your core: Take a deep breath, squeeze glutes, and brace abs to stabilize the spine before initiating the pull-up.
  3. Depress shoulder blades: Depress and retract your shoulder blades to engage the lats, avoiding shoulder shrugging before initiating the elbow-driven pull.
  4. Pull to chin: Drive elbows straight down toward the floor, pulling your chin to bar height while keeping ribs down and core tight.
  5. Lower slowly: Lower yourself under control until arms are fully extended, maintaining scapular tension to protect shoulders and avoid collapsing into dead hang.
  6. Progress safely: Use assisted variations, negatives, or rings if needed; increase reps gradually and rest 48 hours between heavy pulling sessions for recovery.

Muscle Groups

Biceps, Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Using a pronated grip, grasp the pull bar with a shoulder width grip.

Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats.

Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Close Grip Pull Ups?

Close grip pull-ups build vertical pulling strength while emphasizing the lats and biceps, improving upper-back thickness, grip strength, and shoulder stability. They also reinforce scapular control and transfer to other pulling movements like rows and deadlifts.

What common mistakes should I avoid when doing Close Grip Pull Ups?

Avoid shrugging the shoulders, using excessive kipping or momentum, letting the ribs flare, and performing partial reps. Maintain scapular depression, full range of motion, controlled tempo, and steady breathing to reduce shoulder strain and maximize lat activation.

How can I progress or regress Close Grip Pull Ups?

Regress with band assistance, machine-assisted pull-ups, or Australian rows. Progress with slow eccentrics, added weight, controlled negatives, rings, or increasing volume. Track reps and prioritize recovery to safely increase strength over weeks.