Chin-ups (narrow parallel grip)
A bodyweight vertical pull using a narrow parallel grip to train the upper back, biceps, and forearms.
Secondary muscles
How to do it
- Grab the parallel handles with a narrow neutral grip and hang with your arms straight.
- Cross your ankles or keep your legs still, then brace your midline and pull your shoulders down away from your ears.
- Pull your elbows down and back to lift your chest toward your hands.
- Keep pulling until your chin rises above your hands or handles.
- Lower yourself under control until your arms are straight again.
- Pause briefly at the bottom without relaxing your shoulders, then repeat.
Form cues
- Drive elbows to ribs
- Chest up to handles
- Keep shoulders down
- Lower with control
Common mistakes
- Shrugging the shoulders up toward the ears while pulling.
- Swinging the legs or kipping to get upward.
- Stopping short with the chin below the hands.
- Dropping quickly to the bottom without control.
Breathing
Inhale at the bottom before you pull, exhale as you lift yourself up, and inhale again as you lower under control.
