TETSUChin-Ups (Narrow Parallel Grip)
The Chin-Ups (Narrow Parallel Grip) is a bodyweight exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Chin-Ups (Narrow Parallel Grip)
- Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
- Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Chin-Ups (Narrow Parallel Grip) work?
The Chin-Ups (Narrow Parallel Grip) primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Chin-Ups (Narrow Parallel Grip)?
None. The Chin-Ups (Narrow Parallel Grip) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Chin-Ups (Narrow Parallel Grip) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Chin-Ups (Narrow Parallel Grip) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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