Close-Grip Pull-Ups

Muscles worked by the Close-Grip Pull-Ups

Primary

BicepsBiceps BrachiiLatsLatissimus Dorsi

Secondary

RhomboidsRhomboid Muscles

Also called: bicep, biceps brachii, biceps muscle, guns, lats, lat.

Equipment

Pull-Up Bar

Also called: chin-up bar, chin up bar, power tower, pull up bar, doorway bar.

How to do the Close-Grip Pull-Ups

1. Hang from a pull-up bar with hands shoulder-width or narrower, palms away.
2. Pull yourself up until chin clears the bar.
3. Lower under control.
4. Repeat.

Form tips

• The narrow grip increases biceps involvement.
• Avoid kipping for strength development.

At a glance

Close-Grip Pull-Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Pull Ups
• Assisted Pull Ups
• Band Assisted Pull Ups
• Chin-Ups
• Close Grip Lat Pulldown
• Lat Pulldown
• Negative Pull Ups
• Neutral Grip Pull Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "close-grip-pull-ups",
  "name_en": "Close-Grip Pull-Ups",
  "name_de": "Klimmzüge enger Griff",
  "name_es": "Dominadas con Agarre Cerrado",
  "description_en": "A pull-up with a narrow overhand grip that increases biceps and inner-back activation.",
  "description_de": "Klimmzug mit engem Überhandgriff, der Bizeps und inneren Rücken stärker aktiviert.",
  "description_es": "Una dominada con agarre prono estrecho que aumenta la activación de los bíceps y la parte interna de la espalda.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "pull_up_bar",
  "body_part": "back",
  "primary_muscles": [
    "biceps_brachii",
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "rhomboids"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "calisthenics",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "pull-up",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hang from a pull-up bar with hands shoulder-width or narrower, palms away.",
    "Pull yourself up until chin clears the bar.",
    "Lower under control.",
    "Repeat."
  ],
  "instructions_de": [
    "Hänge an der Klimmzugstange, Hände schulterbreit oder enger, Handflächen weg.",
    "Ziehe dich hoch, bis das Kinn über der Stange ist.",
    "Kontrolliert absenken.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Cuélgate de la barra de dominadas con las manos a la anchura de los hombros o más juntas, palmas mirando hacia afuera.",
    "Súbete hasta que la barbilla supere la barra.",
    "Baja de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "The narrow grip increases biceps involvement.",
    "Avoid kipping for strength development."
  ],
  "tips_de": [
    "Der enge Griff erhöht die Bizepsbeteiligung.",
    "Vermeide Schwung für eine effektive Kraftentwicklung."
  ],
  "tips_es": [
    "El agarre estrecho aumenta la participación de los bíceps.",
    "Evita los impulsos para el desarrollo de fuerza."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/close-grip-pull-ups-start.webp",
      "peak": "images/flat/close-grip-pull-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "close-grip-pull-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.