Chin-ups (narrow parallel-grip)
Expert Advice
Focus on pulling with your back muscles rather than just your arms to engage the correct muscle groups effectively.
How-to-do Steps
- Grip the parallel bars with palms facing each other.
- Hang with your arms fully extended.
- Pull yourself up until your chin is level with the bars, while exhaling.
- Lower yourself back down to the starting position with a controlled movement, while inhaling.
- Repeat for the desired number of repetitions.
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Muscles Worked
Chin-ups (narrow parallel-grip) primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Traps20%
Secondary
Biceps15%
Forearms15%
Chest10%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Chin-ups (narrow parallel-grip) work?
Chin-ups (narrow parallel-grip) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Chin-ups (narrow parallel-grip)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Chin-ups (narrow parallel-grip) suitable for beginners?
Chin-ups (narrow parallel-grip) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
