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Chin ups (narrow parallel grip)

Chin ups (narrow parallel grip)

Chin ups with a narrow parallel grip are a fantastic exercise for building upper body strength, particularly targeting the muscles in your back, biceps, and shoulders. This exercise is performed by gripping a horizontal bar with your palms facing towards you, narrower than shoulder-width apart. While hanging on the bar, keep a straight body alignment, engage your core, and pull your body upwards until your chin clears the bar. Then, slowly lower yourself back down to the starting position. Chin ups with a narrow parallel grip are a more challenging variation compared to the traditional wide-grip pull ups as they emphasize different muscles. By using a narrow grip, you engage your biceps and back muscles to a higher extent, helping to develop greater strength and definition in these areas. This exercise also targets the muscles responsible for good posture, effectively improving your overall upper body strength and stability. To progress with this exercise, you can gradually increase the number of repetitions or introduce weight by using a weighted vest or belt. Alternatively, if you're a beginner or find chin ups too challenging, you can use an assisted pull-up machine or resistance bands to provide support and gradually build up strength until you can perform the exercise unassisted. As with any exercise, it's important to maintain proper form and technique to avoid injury. Always start with a proper warm-up to prepare your muscles and joints, and listen to your body during the exercise. Remember to breathe steadily throughout the movement and avoid jerking or swinging motions. With consistency and dedication, chin ups with a narrow parallel grip can significantly enhance your upper body strength and contribute to a well-rounded fitness program.


  • Start by gripping the bar with a narrow parallel grip, with your palms facing towards you.
  • Hang from the bar with your arms fully extended and your feet off the ground.
  • Engage your core and pull yourself up towards the bar by bending your elbows, making sure to keep your chest up and your shoulders down.
  • Continue pulling until your chin is above the bar.
  • Pause for a moment at the top, then slowly lower yourself back to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper grip technique by placing your hands slightly narrower than shoulder-width apart on the bar.
  • Engage your core and maintain a straight body position throughout the entire range of motion.
  • Initiate the movement by pulling your shoulder blades down and back, leading with your elbows.
  • Focus on pulling your body up using your back and bicep muscles, rather than relying solely on your arms.
  • Control the descent phase by resisting the urge to swing or drop your body quickly.
  • Incorporate variations such as tempo chin-ups or assisted chin-ups to challenge and progress your strength.
  • Include exercises that target the muscles involved in chin-ups such as rows, lat pull-downs, and bicep curls.
  • Ensure adequate rest and recovery between chin-up workouts to allow your muscles to repair and grow.
  • Pay attention to your breathing and exhale as you pull your body up, and inhale as you lower yourself down.
  • Maintain consistency and gradually increase the number of repetitions or sets as you get stronger.


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