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Upper Arms · Body Weight
Chin Up Reverse Close Grip
Chin Up Reverse Close Grip is an intermediate compound strength exercise that works the biceps (upper arms), with the shoulders and forearms assisting. It needs only a pull-up bar. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Biceps · Biceps Brachii
- Back · Latissimus Dorsi
Secondary muscles
- Shoulders · Deltoids
- Forearms · Brachioradialis
How to do Chin Up Reverse Close Grip
- Begin by grasping a pull-up bar with a close underhand grip (palms facing you) and your hands placed closer than shoulder-width apart. Hang with your arms fully extended and your legs slightly bent or crossed behind you.
- Engage your back 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 tips
- Focus on using your biceps and upper 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.
Chin Up Reverse Close Grip alternatives
More biceps exercises
Chin Up Reverse Close Grip FAQ
What muscles does Chin Up Reverse Close Grip work?
Chin Up Reverse Close Grip mainly works the biceps in the upper arms (Biceps Brachii and Latissimus Dorsi). The shoulders and forearms work as secondary muscles.
What equipment do you need for Chin Up Reverse Close Grip?
You need only a pull-up bar.
How many sets and reps of Chin Up Reverse Close Grip should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chin Up Reverse Close Grip good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Chin Up Reverse Close Grip burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chin Up Reverse Close Grip?
Other exercises for the biceps include Suspension Trainer With Grips Chin-Up, Ez Barbell Close Grip Curl, Cable Close Grip Curl and Ez Bar Biceps Curl Close Grip.
For developers
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