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Exercise 0253 · REF G70mEAJ

Chin-Ups (narrow Parallel Grip) exercise animation

Chin-Ups (narrow Parallel Grip)

Category
Back
Equipment
Body Weight
Target
Upper Back

A narrow, parallel grip on chin-ups shifts more emphasis onto the biceps and lower lats compared to a wide pull-up grip, similar to what a close-grip pulldown does relative to a wide one. The parallel handles are also generally easier on the shoulders than a wide overhand grip, making this a good option for lifters with shoulder sensitivity. It's a strong bodyweight builder for arm and back strength together, not just one or the other.

How to Do the Chin-Ups (narrow Parallel Grip)

  1. Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
  2. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
  3. Continue pulling until your chin is above the bar.
  4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Chin-Ups (narrow Parallel Grip) primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Chin-Ups (narrow Parallel Grip) work?
The Chin-Ups (narrow Parallel Grip) primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Chin-Ups (narrow Parallel Grip)?
The Chin-Ups (narrow Parallel Grip) is done with no equipment — just body weight.
What's a good alternative to the Chin-Ups (narrow Parallel Grip)?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.