Movement overview

The Close Grip Pull-Up is a bodyweight exercise targeting the upper back, biceps, and forearms. It involves pulling your body upward using a narrow grip on a pull-up bar, emphasizing the inner back muscles and arm flexors.

Step-by-step cues

1. Stand under a pull-up bar and reach up to grasp it with a close grip, palms facing away from you, hands about shoulder-width apart.
2. Hang from the bar with your arms fully extended and feet off the ground. Engage your core and keep your body straight.
3. Initiate the pull by squeezing your shoulder blades together and pulling your elbows down towards your sides.
4. Continue to pull until your chin is above the bar, keeping your elbows close to your body.
5. Pause briefly at the top of the movement, then slowly lower yourself back to the starting position with control.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure a full range of motion by fully extending your arms at the bottom of each rep.
• Focus on engaging your lats and biceps throughout the movement for maximum effectiveness.
• Avoid swinging or using momentum to lift yourself; maintain control throughout the exercise.
• If you're unable to perform a full pull-up, use resistance bands or an assisted pull-up machine to build strength.
• Keep your core tight to prevent excessive arching of the lower back during the exercise.