Videos
Instructions
- Grasp the pull-up bar with a narrow, overhand grip (hands close together).
- Hang fully extended with arms straight and feet off the ground.
- Engage your back and biceps to initiate the upward movement.
- Pull your chin above the bar by driving elbows downward and close to your body.
- Lower yourself in a controlled motion back to the starting position.
Technical Tips
- Avoid swinging or using momentum during the movement.
- Keep your core engaged to maintain a stable body position.
- Focus on retracting the scapula at the start of the pull.
Breathing Tips
- Inhale at the bottom while hanging.
- Exhale as you pull yourself up.
- Inhale again while lowering back down.
Medical restrictions
- Shoulder impingement
- Elbow tendinitis
- Wrist pain or instability
- Rotator cuff injuries
The Tight Grip Pull-Up is a bodyweight strength exercise that targets the back and biceps using a narrow overhand grip. Unlike wide grip variations, this movement emphasizes the lower portion of the lats and increases the activation of the biceps and brachialis. Ideal for intermediate to advanced trainees, this variation enhances upper body pulling strength while promoting better muscle coordination and joint control. It is commonly integrated into hypertrophy and functional strength programs, particularly for individuals seeking improved grip strength and muscular development in the upper body. Requiring only a pull-up bar, the tight grip pull-up is a versatile and efficient addition to any calisthenics, bodybuilding, or CrossFit routine. Mastery of this movement supports progression to more advanced pulling variations and contributes to overall athletic performance by reinforcing scapular stability and neuromuscular efficiency.
What muscles do tight grip pull-ups work the most?
Tight grip pull-ups primarily work the back and biceps, especially emphasizing the lower lats and the short head of the biceps due to the narrow grip.
Are tight grip pull-ups harder than wide grip pull-ups?
Tight grip pull-ups are often easier for beginners in terms of lat engagement but more demanding on the biceps and forearms, making them challenging in a different way than wide grip pull-ups.
Can tight grip pull-ups help build bigger arms?
Yes, tight grip pull-ups significantly engage the biceps and brachialis, contributing to arm hypertrophy when combined with progressive overload and proper nutrition.
Is a narrow grip better for pull-ups?
A narrow grip targets different muscles compared to a wider grip. It's not necessarily better, but it’s effective for emphasizing biceps and inner back muscle development.
How close should my hands be during tight grip pull-ups?
Your hands should be shoulder-width or slightly narrower, typically around 6 to 10 inches apart, to maximize biceps and inner back engagement.