Close Grip Chin-up

latsbackbody weight

Learn how to do the Close Grip Chin-up with proper form and technique. This body weight exercise primarily targets your Lats, with secondary emphasis on Biceps, Forearms.

Close Grip Chin-up exercise demonstration showing proper form

How to Do the Close Grip Chin-up

Follow these steps to perform the Close Grip Chin-up with correct form:

  1. 1Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
  2. 2Hang from the bar with your arms fully extended and your feet off the ground.
  3. 3Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
  4. 4Continue pulling until your chin is above the bar.
  5. 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

Close Grip Chin-up Muscles Worked

Primary

lats

Secondary

bicepsforearms

Exercise Details

Equipment
body weight
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Close Grip Chin-up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Close Grip Chin-up work?

The Close Grip Chin-up primarily targets your Lats. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.

Do I need equipment for the Close Grip Chin-up?

No. The Close Grip Chin-up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Close Grip Chin-up with proper form?

Start by Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart. Hang from the bar with your arms fully extended and your feet off the ground. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Close Grip Chin-up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Close Grip Chin-up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Close Grip Chin-up best for?

The Close Grip Chin-up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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