What is Narrow pull ups?

Narrow pull ups are a supinated-grip bodyweight pull exercise that lifts your chin over the bar. They primarily target the upper back, biceps and shoulders and are considered an easy-level pull movement suitable for beginners building arm and scapular strength.

How to Do Narrow pull ups

  1. Set supinated grip: Place hands closer than shoulder-width with palms facing you, thumbs wrapped; squeeze the bar and keep wrists neutral and relaxed.
  2. Engage shoulders: Retract and depress shoulder blades slightly to remove slack; maintain a proud chest and braced core before initiating the pull.
  3. Start dead hang: Hang with arms fully extended, legs straight or slightly bent; keep spine neutral and avoid swinging or kipping.
  4. Pull to chin: Drive elbows down and back, pull chest toward the bar, focus on squeezing upper back and contracting biceps until chin clears the bar.
  5. Lower with control: Slowly lower to a full hang with a 2–3 second eccentric; control motion, maintain scapular engagement, then reset for the next rep.

Muscle Groups

Back

Description

Engage in Narrow Pull-Ups to target your upper back, arms, and shoulders. Grip the pull-up bar with a supinated grip (palms facing towards you), hands placed closer than shoulder-width apart. Hang from the bar with your arms fully extended and your body straight. Pull yourself up until your chin clears the bar, focusing on squeezing your shoulder blades together and engaging your biceps. Lower yourself down with control to complete one repetition. Narrow Pull-Ups effectively target the muscles of the upper back and arms, helping to build strength and definition in these areas.
Movement Group: Pull
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of narrow pull ups?

Narrow pull ups build upper-back, biceps and shoulder strength while improving scapular control and grip. They enhance pulling mechanics, support better posture, and require no equipment, making them effective for strength and muscle development in beginners and intermediate trainees.

What are common mistakes when doing narrow pull ups?

Common mistakes include swinging/kipping, starting with shrugged shoulders, using too wide a grip, doing partial reps, or relying on momentum. Correct by using a controlled tempo, engaging the scapula, choosing proper assistance, and keeping a stable core for safe repetitions.

How can I progress to or find alternatives for narrow pull ups?

Progress by using resistance bands, assisted pull machines, or performing slow negatives and eccentric-only reps. Alternatives include chin-ups, neutral-grip rows, and Australian pull-ups; increase difficulty with added weight or narrower grips once form and scapular control are solid.