The close-grip pull-up is a challenging variation of the standard pull-up that places greater emphasis on the inner back muscles and biceps. This compound exercise develops upper body strength while particularly targeting the lower lats.
Step by step guide:
- Grab the pull-up bar with hands 4-6 inches apart
- Hang with arms fully extended (dead hang)
- Keep core engaged and legs straight or slightly bent
- Pull your body up by driving elbows down and back
- Keep elbows close to body throughout movement
- Continue until chin passes the bar
- Lower with control to starting position
- Maintain tension at bottom of movement
- Perform 6-10 repetitions for 3-4 sets
Tips
Focus on squeezing shoulder blades together. Keep movement controlled and deliberate. Avoid swinging or kipping. Maintain proper grip position throughout. Use full range of motion.
Benefits
Builds inner back strength and definition. Develops bicep strength. Improves grip strength. Enhances overall upper body pulling power. Great for developing functional strength.
Prevention
Master regular pull-ups first. Don’t sacrifice form for repetitions. Avoid if experiencing shoulder pain. Use assisted variations if needed. Warm up shoulders properly before attempting.
