Also known as: close-grip chin-up, close grip chin up, close-grip pull-up, close grip pull up, close-grip chinups

What is Narrow pull ups?

Narrow pull ups are a close-grip, supinated pull-up variation that targets the upper back and biceps. Performed with hands closer than shoulder-width, they emphasize scapular retraction and elbow flexion. Difficulty: easy - suitable for beginners building upper-body pulling strength and arm definition.

How to Do Narrow pull ups

  1. Grip the bar: Use a supinated (underhand) grip with hands closer than shoulder-width, thumbs wrapped. Keep wrists neutral and shoulders relaxed before hanging.
  2. Set body position: Hang with arms fully extended, core braced and legs slightly forward. Maintain a straight, tight body to avoid kipping or uncontrolled swinging.
  3. Initiate scapular pull: Begin by retracting and depressing the shoulder blades to engage the lats before bending the elbows. This reduces shoulder strain and improves control.
  4. Pull to chin: Drive the elbows down and back while lifting the chin over the bar. Exhale, lead with the chest and squeeze the upper back and biceps at the top.
  5. Lower with control: Slowly lower to a full hang over 2-3 seconds, maintaining scapular engagement and aligned wrists. Reset briefly before starting the next repetition.

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 improve upper-back and biceps strength, enhance scapular control and grip, and promote better posture. Because they use a close supinated grip, they emphasize elbow flexors and mid-back activation, useful for building pulling strength and arm definition.

What are common mistakes with narrow pull ups?

Common mistakes include kipping or swinging, failing to engage the scapula, using too-wide grip, and pulling with the neck. Fix by slowing reps, practicing scapular pulls, keeping elbows close to the torso, and maintaining neutral head and wrist alignment.

How can I progress or regress narrow pull ups?

To progress, add weight, perform slow negatives, or increase reps. To regress, use resistance bands, assisted pull-up machines, or perform inverted rows and negative-only reps. Combine holds and partials to build strength toward unassisted narrow pull-ups.