close-grip chins

Muscle Groups

chest serratus
Close-grip chins, also known as close-grip pull-ups, are a challenging bodyweight exercise that targets the upper body. To perform this exercise, you need access to a horizontal bar or a pull-up bar. Begin by positioning your hands slightly closer than shoulder-width apart, with an underhand grip on the bar. Your palms should be facing towards you. Next, lift your entire body up towards the bar, keeping your core engaged and elbows close to your body. Pause at the top of the movement, then slowly lower yourself back down to the starting position. Repeat for multiple sets and reps. This exercise primarily targets your biceps, upper back, shoulders, and grip strength. Close-grip chins can be made more challenging by adding weight through a weight belt or holding a weight between your feet. It is also important to maintain proper form throughout the movement and avoid swinging or jerking your body to complete the exercise. This exercise is a great addition to any upper body routine, particularly for those looking to improve their grip strength and increase muscle mass in the biceps and upper back.