Chin Up - Narrow Parallel Grip
Trains the biceps, with help from the lats and forearms. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Chin Up - Narrow Parallel Grip
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Chin Up - Narrow Parallel Grip trains
Technique
How to do the Chin Up - Narrow Parallel Grip
- Begin by grasping a pull-up bar with a narrow parallel grip (palms facing each other) and your hands close together. Hang with your arms fully extended and your legs slightly bent or crossed behind you.
- Engage your core and start pulling your body upward by bending your elbows and contracting your biceps, continuing until your chin is above the bar.
- Lower yourself back to the starting position with a controlled movement, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Focus on using your biceps and back muscles to lift your body, avoiding excessive momentum.
- Perform the movement slowly and with control, especially during the lowering phase, to maximize muscle activation and prevent injury.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
- Breathe steadily throughout the exercise, exhaling as you pull up and inhaling as you lower yourself.
- Use a full range of motion by fully extending your arms at the bottom and bringing your chin above the bar at the top.
Substitutes
Swap Chin Up - Narrow Parallel Grip for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Chin Up - Narrow Parallel Grip for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.