Chin-ups (narrow parallel grip)

Chin-ups (narrow parallel grip)

Chin-ups (narrow parallel grip) are a challenging upper body exercise that primarily target your back muscles, particularly the lats (latissimus dorsi), as well as your biceps and forearms. This compound exercise can be performed using a pull-up bar or with the assistance of a power tower or Smith machine. The narrow parallel grip involves placing your hands close together on the bar with your palms facing towards you. Chin-ups are a fantastic exercise for building upper body strength and improving your overall fitness. By engaging multiple muscle groups simultaneously, they help to develop a strong and well-defined back, shoulders, and arms. In addition to the physical benefits, chin-ups also enhance grip strength and stability. Including chin-ups in your workout routine can yield impressive results, whether your goal is to build muscle, increase upper body strength, or improve your functional fitness. Consistency is key in seeing progress with this exercise, so be sure to incorporate it regularly into your workouts. Remember to always prioritize proper form and technique when performing chin-ups. Maintaining a strong, stable core and using controlled, smooth movements is essential to maximize the effectiveness of the exercise while minimizing the risk of injury. Consider starting with assisted chin-ups using resistance bands or a chin-up machine if you're new to this exercise or if you struggle with bodyweight chin-ups. If you're looking to challenge yourself even further, you can add variety to your chin-up workout by incorporating different grip widths, using additional weights, or incorporating tempo variations. However, it's important to progress gradually and listen to your body to prevent overtraining and strains. Incorporating chin-ups (narrow parallel grip) into your workout routine will help you build a strong and well-balanced upper body while increasing your overall strength. Remember to combine this exercise with a well-rounded fitness program that includes cardiovascular exercises, flexibility work, and proper nutrition to optimize your results and achieve your fitness goals.


  • Grab a pull-up bar with a narrow parallel grip, hands facing each other.
  • Hang from the bar with your arms fully extended and your shoulder blades pulled down and back.
  • Engage your core and squeeze your glutes to create a stable base.
  • Bend your elbows and pull your body upward until your chin is above the bar.
  • Pause briefly at the top of the movement and focus on squeezing your shoulder blades together.
  • Lower your body back down with control until your arms are fully extended and your shoulder blades are protracted.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on using your back muscles to initiate the movement rather than relying solely on your arms.
  • Engage your core muscles by keeping your abdominal muscles tight throughout the exercise.
  • Make sure to maintain proper form by keeping your elbows tucked in and your shoulders pulled down and back.
  • Control the movement by lowering yourself down slowly and in a controlled manner.
  • Practice different variations such as adding weights or performing negatives to progressively challenge yourself and build strength.
  • Incorporate other exercises that target your back and bicep muscles to further enhance your chin-up performance.
  • Don't forget to breathe! Inhale on the way down and exhale on the way up to maintain proper breathing patterns.
  • Gradually increase the number of repetitions and sets you perform over time to improve your endurance.
  • Allow yourself enough rest between sets to fully recover and perform each set with optimal effort.
  • Stay consistent with your chin-up training and incorporate it into your regular workout routine to see progress.


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