Close-Grip Pull-up
Expert Advice
Lead with your chest and squeeze your shoulder blades together to maximize lat engagement.
How-to-do Steps
- Grip a pull-up bar with hands about shoulder-width apart, palms facing away from you.
- Hang with your arms fully extended and legs crossed at the ankles.
- Pull yourself up until your chin is above the bar, focusing on using your lats.
- Lower yourself back down with control to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Close-Grip Pull-up primarily targets the Lats, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats80%
Secondary
Biceps20%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Close-Grip Pull-up work?
Close-Grip Pull-up primarily targets the Lats. Secondary muscles involved include Biceps. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Close-Grip Pull-up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Close-Grip Pull-up suitable for beginners?
Close-Grip Pull-up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
