Close-grip Pronated Pull-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. Place the hands close enough to alter the elbow path but not so close that the wrists are forced into an unstable angle.
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 forearms as vertical as the individual grip allows and avoid starting with the shoulders passively jammed.
3. 3Concentric phase. Pull by driving the elbows down or back while keeping the trunk quiet. Pull the elbows down and slightly forward of the torso while keeping the hands fixed.
4. 4End position / lockout. Reach the defined height without jutting the head forward or losing shoulder control. Reach the same chin-over-bar marker as the base Pull-up without neck extension.
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. The close grip is maintained for the complete repetition; a wider grip is a different exercise record.

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 learning the close pronated path.
• progressionWeighted Pull-up— Add external load only after the grip and range remain stable.
• alternativeNeutral-grip Pull-up— Use a more forearm-friendly grip when available.
• prerequisiteTypewriter Pull-up— Develop bilateral close-grip control before adding a lateral unilateral shift.