Close Grip Pull Ups For Biceps

In pull ups the biceps create less force during contraction compared to chin ups. The close grip pull up offers greater stability and reduces the risk of injury while effectively activating the same major muscle groups of the upper body musculature as the wide grip variant and providing a greater engagement of the biceps to assist the motion.

Pull Up Pull Up Variations Pull Up Workout Pull Ups

Also known as the close grip pull up this pull up variation requires you to place your hands closer together than the standard variety of the exercise which requires you to hold the bar with your hands slightly more than shoulders width apart.

Close grip pull ups for biceps. Its this arm position that puts the biceps at a mechanical advantage to contribute to the pulling motion more then if your arms were out to the side of your body where the lats take most of the tension. A close grip should be shoulder width or narrower. For a narrow grip pull up your hands grip the bar only about 6 to 10 inches apart.

If you re holding the bar with a wide grip it creates high stress on the shoulder joint and less effective for building biceps. The exercise will be better for those newer to pull ups as it is slightly easier to do than a standard pull up or other variations of the pull up. Try a shoulder width grip and close grip and see how it feels.

Totally tax your biceps even though your biceps work hard to bend your elbows and pull your body up to the bar they can do so much more during the rest of the exercise. A wide grip will put more emphasis on your lats while a narrow grip will put more emphasis on your upper back and biceps. When doing wide grip pull ups your arms and elbows will be out the to the side of your body whereas close grip chin ups will make sure that you re arms and elbows are positioned in front of you.

With that being said during close grip pull ups your biceps and pectoral muscles help which places less emphasis on your back and shoulder muscles. Close grip pull ups put a greater emphasis on your biceps and chest muscles making for better upper body development exercise. The underhand grip of the chin up does put the shoulders and elbows in a position in which the biceps can contribute notably to the movement so it may feel easier than using a wider grip overhand pull up.

Therefore if you are looking for pure back and shoulder workouts you will want to spread your hands out in a wide grip style. However the contribution is not enough to eclipse the work of the lats.

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