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Upper Arms · Body Weight
Close-Reverse Grip Chin-Up
Close-Reverse Grip Chin-Up 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 Close-Reverse Grip Chin-Up
- Begin by grasping a pull-up bar with a close underhand grip (palms facing you) and your hands placed closer than shoulder-width apart. 2. 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.
- Breathe steadily throughout the exercise, exhaling as you pull up and inhaling as you lower yourself.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
- Use a full range of motion by fully extending your arms at the bottom and bringing your chin above the bar at the top.
Close-Reverse Grip Chin-Up alternatives
More biceps exercises
Close-Reverse Grip Chin-Up FAQ
What muscles does Close-Reverse Grip Chin-Up work?
Close-Reverse Grip Chin-Up 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 Close-Reverse Grip Chin-Up?
You need only a pull-up bar.
How many sets and reps of Close-Reverse Grip Chin-Up 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 Close-Reverse Grip Chin-Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Close-Reverse Grip Chin-Up 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 Close-Reverse Grip Chin-Up?
Other exercises for the biceps include Suspension Trainer With Grips Chin-Up, Ez Barbell Close Grip Curl, Cable Close Grip Curl and Band Close-Grip Biceps Curl.
For developers
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