Close Grip Chin Up

Thick back
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Coach's Tips

It can help the lower back muscles and biceps muscles, and it is easier than pull-up. Please do not bend over, but raise your chest. The narrower the grip is, the better it targets the back!

How to Close Grip Chin Up

Starting Position

1. Start by standing beneath a chin-up bar with your hands shoulder-width apart, palms facing towards you.

2. Reach up and grab the bar with a firm grip, engaging your core and keeping your feet together.

3. Focus on pulling your shoulder blades down and together to maintain a neutral spine and keep your chest up.

4. Lift your feet off the floor and cross your ankles.

Proper Form

1. Take a deep breath in and begin to pull your body up towards the bar.

2. Focus on engaging your lats and using them to lift your body.

3. Keep your core tight and your body in a straight line.

4. Continue to pull until your chin is over the bar.

5. Slowly lower yourself back to the starting position.

Breathing Technique

1. Exhale as you pull your body up towards the bar.

2. Inhale as you lower yourself back to the starting position.


1. Avoid swinging your body as you lift and lower yourself.

2. Do not allow your elbows to flare out to the sides.

3. Do not lock your elbows at the top of the movement.

4. If you feel any pain in your lower back, neck, or shoulders, stop immediately and modify the exercise.

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