Chin Up Reverse Close Grip
Primary muscles: Biceps, Back
Secondary muscles: Shoulders, Forearms
Bodyweight
Pull Up Bar
How to do the Chin Up Reverse Close Grip
- Begin by grasping a pull-up bar with a close underhand grip (palms facing you) and your hands placed closer than shoulder-width apart. Hang with your arms fully extended and your legs slightly bent or crossed behind you.
- Engage your back and start pulling your body upward by bending your elbows and contracting your biceps, continuing until your chin is above the bar.
- Lower yourself back to the starting position with a controlled movement, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Focus on using your biceps and upper back muscles to lift your body, avoiding excessive momentum.
- Perform the movement slowly and with control, especially during the lowering phase, to maximize muscle activation and prevent injury.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
- Breathe steadily throughout the exercise, exhaling as you pull up and inhaling as you lower yourself.
- Use a full range of motion by fully extending your arms at the bottom and bringing your chin above the bar at the top.
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