The close-grip pull-up is a pull-up performed with the hands set close together — typically 10-15 cm apart — instead of the standard shoulder-width grip. The narrow grip shifts the load toward the biceps and the lower lats, builds a fuller pulling arc, and is a favourite of bodybuilders looking for back thickness paired with arm size.
What it is
The close-grip pull-up is a pull-up taken with hands no more than 15 cm apart, typically in a pronated (overhand) grip. The narrow hand position lengthens the range of motion, increases time under tension for the biceps, and shifts emphasis toward the lower lats. Loads are bodyweight, with added plates or chains for advanced lifters.
Muscles worked
| Muscle | Contribution |
|---|---|
| Lats (lower fibres) | ~40 % |
| Biceps, brachialis | ~30 % |
| Rhomboids, traps | ~20 % |
| Forearms, core | ~10 % |
How to close-grip pull-up: 5 steps
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Set the close grip
Grip the bar **10-15 cm apart, palms facing forward**. Activate the scapulae before you pull.
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Brace the trunk
Cross the ankles, squeeze the glutes, **engage the core**.
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Initiate with the lats
**Pull the shoulder blades down first,** then drive the elbows down toward the hips.
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Chest to bar
Pull until your **chin clears the bar — chest toward the bar.** Hold the squeeze for a beat.
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Controlled descent
**Lower under control over 2-3 seconds** to a full dead hang. Reset for the next rep.
How it differs from standard pull-up
- Hands 10-15 cm apart. Much closer than the shoulder-width standard pull-up grip.
- More biceps engagement. The narrow grip increases elbow flexion demand and recruits the biceps harder.
- Lower-lat focus. The pulling arc emphasises the lower fibres of the lats more than wide-grip versions.
- Longer range of motion. Hands closer = chest can travel further to the bar at the top.
Common mistakes
When to use this variation
Use close-grip pull-ups for back thickness, biceps growth and a longer pulling range. Program 3-4 sets of 6-10 reps as an accessory after standard pull-ups, or as the main pull-up variation in a hypertrophy block. Add weight once you can clean 10 strict reps.
FAQ
Close-grip pull-up or chin-up?
Both work the biceps and lats. The chin-up uses an underhand grip and emphasises the biceps more; the close-grip pull-up keeps the overhand grip and stays slightly more lat-dominant.
Is it harder than a standard pull-up?
Yes, for most lifters. The narrow grip lengthens the range and reduces mechanical leverage, so expect to lose 1-3 reps versus your standard pull-up.
Will it hurt my wrists?
Some lifters feel wrist tension with hands very close. If so, use a slightly wider grip (15 cm instead of 10) or rotate to a chin-up grip.
Related exercises
- Pull-Up: the standard shoulder-width version
- Chin-Up: underhand grip variation
- Neutral-Grip Pull-Up: palms facing each other
- Wide-Grip Pull-Up: opposite end of the spectrum
