How to Do Close Grip Pull ups
Getting bigger arms is easy compared to getting a big chiseled back. A muscular back is a sign of strength. Build your back with close grip pull ups.
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Instructions
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Find a pull up bar in the gym. If it is too high for you to grasp you may need something to stand on such as a stool. You want to be able to hang from the bar without your feet touching the ground. If your feet do touch the ground you may need to bend your knees a bit to avoid cheating during the exercise. Some pull up machines have a weight assistance bar which allows you to stand on a bar and adjust the weight to assist you during the pull up. If you are a beginner this can be very helpful.
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Grasp the bar with an overhand grip. This means that your palms will be facing forward and away from you. Normally you would grip the bar several inches outside of your shoulders, but in order to do close grip pull ups you will want to grip the bar at shoulder width or slightly outside of it. Again when you grasp the bar your feet should not be touching the ground. If they are, then bend your knees slightly. This is your starting position.
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3
Slowly pull yourself up trying to keep the rest of your body is still as possible. This will put all of the work on your back and arms. If you are swinging or rocking your body then you may need some assistance. You can get this in the form of a partner or spotter or a machine with an assistance bar.
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4
Pull yourself up until your chin almost touches the bar or your chin is above the bar. If you are feeling strong enough you can try to have your chest touch the bar as well. Once your reach this point you will feel a major contraction in your back and arms. Hold this position for a split second.
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Slowly lower yourself down to your starting position. Repeat at least eight times. On your way down and up try to keep your body as still as possible. Rocking backing and forth to try and complete the movement not only can cause injury but can decrease the overall effectiveness of the exercise.
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Tips & Warnings
If you are kicking your legs or generally rocking back and forth you will need a spotter to assist you in this exercise. Your spotter can help keep your body still and assist you on the way up by either holding your hips or your legs.
