Close-grip Chin-up

How to perform it

1. 1Preparation and positioning. Use a structurally secure bar or handles with enough clearance for a controlled mount and dismount. Use a closed grip unless the node specifies another grip, and establish the rep standard before the set. Use a secure supinated grip with the hands close enough to change the elbow and forearm relationship without compressing the wrists.
2. 2Starting position. Begin with the elbows extended within the defined pain-free range, ribs stacked over the pelvis, and the shoulder girdle controlled. Keep the elbows near the trunk but do not force them into a fixed path.
3. 3Concentric phase. Pull by driving the elbows down or back while keeping the trunk quiet. Pull the elbows down and back while keeping the chest and pelvis coordinated.
4. 4End position / lockout. Reach the defined height without jutting the head forward or losing shoulder control. Reach the standard chin-over-bar endpoint without shrugging or jutting the chin.
5. 5Eccentric phase. Lower under control through the same path and return to the stated start position. Do not drop into the bottom or let the grip open.
6. 6Breathing and bracing. Brace the trunk moderately before the pull, maintain a quiet ribcage, and exhale through the hardest portion as appropriate. Brief higher-pressure bracing is a programming choice, not a cue to ignore medical restrictions.
7. 7Valid rep. A valid repetition uses the defined grip, range, body line, and tempo without unplanned momentum. Both hands remain supinated and close for the complete rep.

Common mistakes

• Using momentum

  Fix: Reset the body line, lower the difficulty, and make the first pull quiet.

• Changing the range

  Fix: Define the start and endpoint before the set and use the same markers on every repetition.

• Shrugging or losing shoulder control

  Fix: Keep the neck long and let the scapulae move under control rather than collapsing.

• Forcing the grip

  Fix: Use the grip that can be held securely and stop before the hands or elbows become unpredictable.

Safety

• Overhead pulling and grip demand are the main constraints; asymmetric and high-pull variants add shoulder, elbow, wrist, trunk, and grip requirements.
• Choose a setup, load, assistance level, and exit strategy that allow the defined standard to be maintained; do not train through acute, sharp, electric, or worsening symptoms.

Progressions & alternatives

• regressionBand-assisted Pull-up— Reduce relative load while retaining the supinated close-grip pattern.
• progressionWeighted Chin-up— Add external load with the same grip and rep standard.
• alternativeChin-up— Use the standard supinated grip when the close grip is poorly tolerated.
• prerequisiteOne-arm Pull-up— Build unilateral pulling capacity only after close-grip bilateral strength is robust.