Form cues
- Drive elbows to ribs
- Chest up to handles
- Keep shoulders down
- Lower with control
Exercise
Chin-ups (narrow parallel grip)
Back, body weight
A bodyweight vertical pull using a narrow parallel grip to train the upper back, biceps, and forearms.
Target: upper back. Also works: biceps, forearms.
Steps
- Grab the parallel handles with a narrow neutral grip and hang with your arms straight.
- Cross your ankles or keep your legs still, then brace your midline and pull your shoulders down away from your ears.
- Pull your elbows down and back to lift your chest toward your hands.
- Keep pulling until your chin rises above your hands or handles.
- Lower yourself under control until your arms are straight again.
- Pause briefly at the bottom without relaxing your shoulders, then repeat.
Common mistakes
- Shrugging the shoulders up toward the ears while pulling.
- Swinging the legs or kipping to get upward.
- Stopping short with the chin below the hands.
- Dropping quickly to the bottom without control.
Breathing
Inhale at the bottom before you pull, exhale as you lift yourself up, and inhale again as you lower under control.
In the app, search for Chin-ups (narrow parallel grip) and add it to a workout.