Close-Grip Pull-Up

PullBarBW

Pull-up with hands close together (often on a narrow section of bar or double-handled attachment). Increases range of motion and biases inner lats, lower traps, and biceps.

Demo: ScottHermanFitness

Sets

3

Reps

6-10

Rest

1:30

Contraindications

None significant beyond standard pull-up cautions.

Setup

Grip the bar with hands together or just a few inches apart, palms facing either direction, full dead hang.

Execution

  1. 1Depress the shoulder blades before pulling
  2. 2Pull the chest up between the hands
  3. 3Drive the elbows straight down along the ribs
  4. 4Lower under control to full extension

Key cues

  • Hands close, elbows track straight down
  • Chest reaches high between the hands
  • Full stretch at the bottom
  • Squeeze the lats at the top

Common faults

  • Excessive body swing to compensate for the awkward grip
  • Cutting range of motion short at the top
  • Shoulder shrugging instead of scapular depression
  • Grip slipping on narrow bars — use chalk or straps

Tweaks

  • Perform on gymnastic rings for added stability demand
  • Add a 2-second top squeeze
  • Weighted version once bodyweight is mastered

Regressions

Chin-Up (Supinated Grip)Band-Assisted Pull-Up

Progressions

Weighted Pull-Up

Muscles

Primary: Latissimus Dorsi, Biceps Brachii

Secondary: Rhomboids, Lower Trapezius, Pectoralis Major

Notes

Good option for '3D lat thickness' work per common S&C consensus, since close grips add ROM at the top of the pull.

Sources

Attribution: Athlean-X / Jeff Cavaliere